Kichari Recipe

Tummy health & happiness

Scientists now FULLY support the notion that good routines around sleep, meals and activity equals high levels of well being and health.

Our digestion LOVES routine. More importantly it LOVES easy to digest foods… especially if there has been travel, busy/stressful periods and during times of change in the natural environment- like a shift in season. If you find you are suffering from gas, bloating, acid reflux, constipation, loose bowels…. the body is crying our for some regularity and MOST of all easy to digest foods to help it regain its digestive strength.

Regularity and easy to digest meals will swiftly help you feel better.

What’s my TOP TIP for better tummy health and overall vitality this season?


KICHARI! (Sometimes spelt “Kichardi”).

KICHARI- what is it?

On a personal note - I LOVE Kichari. The combination of beans/pulses and grains cooked properly (my preference is soft and mushy!) with appropriate seasoning, is such a comfort food. Despite people thinking it’s CARB CARB CARB it is incredibly easy to digest and stabilising for the gut. I HAPPILY eat this every day:).

Traditionally Kichari is a combination of cooked white basmati rice and split mung dal. It is a recipe which has been shared through centuries as a simple and nourishing way to heal your body and mind. Kitchari is Ayurveda’s healing food. It is a perfect WHOLESOME nutritious meal which is wonderful for seasonal cleanses as well as helping rebalance the system this summer. It can be used at any time and is especially good after travelling and adjusting to new time zones, or when you detect your system is weak and needs to be cleansed and strengthened.

The recipe below has been adapted for a more summer climate… see notes on how to adapt if it’s a colder summer day – or you feel more cold in your system etc.

It’s best to have kichari for 3-5 days-  2-3 meals a day. You will be amazed at how simple and effective this meal is for stabilising the gut. You’ll likely find that once the gut is more balanced most of your other issues (gas, constipation, loose bowels, skin issues, insomnia, anxiety) will reduce.

Join today… and let me know how you get on!

The below pic is mine… let’s see what yours is like! You can make I more soupy- which is a little easier for digestion. Or make it more solid- a mashed potato consistency.

The Recipe… Serves 4

You’ll need:

  • 1 tsp. organic cumin seeds

  • 1/2 tsp. organic coriander seeds

  • 1 tsp. organic turmeric powder (caution/limit this if you are prone to heart burn/acid reflux etc)

  • 3 small Tbs. ghee

  • 1 cup organic basmati rice (white rice is the easiest to digest) OR you can mix the white rice with another grain like brown basmati rice, millet, barley

  • 1/2 cup split YELLOW moong beans (if split are not available, use whole GREEN mung beans and cook well. If you use the whole GREEN mung beans soak for an hour or two before cooking for helping your AGNI/digestive capacity)

  • 6 cups water, more as needed

  • 1/4 tsp. asafoetida

  • ½ tsp. rock salt AND optional to add 15cms of dried KOMBU (sea vegetable). Kombu/sea veggies are excellent for many things including aiding digestion, adding the salt taste without using additional salt AND for removing heavy metal toxin from the system. I cook with sea veggies regularly with grains. Be careful NOT to over use thought! Remember Ayurveda is about MODERATION in all things… over using can induce water retention and excess bloating.

  • 1 Tbs. fresh grated ginger root

  • ½ tsp. cardamom

  • 1/2 tsp black pepper granules (caution/limit this if you are prone to heart burn/acid reflux)

Here’s how:

Simmer the seasonings/spices in half of the ghee until the aroma comes up. Add rice and split moong. Stir together for a couple of minutes. Add 4 cups water and simmer for 45 minutes in a pot on the stove. If you are using a pressure cooker, bring to pressure and cook for 18 minutes.

Put the remaining ghee in a small pan under medium heat. Add salt, ginger root, asafoetida, turmeric and cardamom. Simmer together a couple of minutes until the aroma comes up; then add to main mixture. Serve warm or at room temperature.

You can garnish with fresh, seasonal UK herbs like parsley.

Thank you Hale Pule team for your basic guidance with this!

Emily Reed