Nourishing the Soul: My Perfect Kitchari Recipe for Gut Health and Self-Care


The Kitchari Life: A Powerful Ayurvedic Tool

If you're not already acquainted with the kitchari life, you're in for a treat. This Ayurvedic wonder isn't just a meal; it's a lifestyle tool that has the power to bolster digestion, simplify the gut, and nourish the body and soul.

In our sound yoga trainings and mantra chanting retreats, kitchari always takes center stage as the magic sauce that keeps everyone nourished and healthy. When your digestion is good, your immune system is more resilient, and you're able to put the sound & mantra vibrations to work as the healing therapy for mental, emotional, and spiritual health! That's why we serve simple, warm, easy to digest kitchari.

Because I know you must be curious, here's a spelling note for you Sanskrit pronunciation nerds out there (after my own heart!):
In IAST it's spelled khicaḍī
In Devanāgarī it's spelled खिचड़ी
I'm using the common English spelling in this blog post, but you can be sure that if you hear it out of my mouth you'll notice the 3rd position Ḍ!

My Perfect Kitchari Recipe

Over the years I've adapted one of my Indian grandma's recipes to make it more veggie-heavy and fresh, and now kitchari stands out as one of the very few dishes that I make exactly the same every time – because it's perfect!

The red lentils, green mung beans, basmati rice, and aromatic spices creates a harmonious blend that never fails to bring me home to myself.

Everyone who tries it says "I could eat this every day!"

Anandra's Kitchari Recipe:


  • Half cup red lentils
  • Almost a half cup whole green mung beans (leave 2-3 tablespoons out and fill with basmati rice)
  • 2-3 tablespoons basmati rice
  • Water for soaking
  • 1 tablespoon ghee
  • 1 teaspoon whole cumin seeds
  • 1/4 teaspoon Aesofatida (gluten-free)
  • 1 teaspoon turmeric powder
  • 1 teaspoon salt
  • 4 cups water
  • Red chili powder (optional)
  • Finely diced carrots or preferred vegetables
  • Frozen peas, fresh greens, cilantro
  • Fresh cracked black pepper


  1. Soaking the Lentils and Rice:

    • Combine red lentils, green mung beans, and basmati rice in water. Soak for 30 minutes to eight hours. Rinse several times and drain.
  2. Preparing the Pressure Cooker or Saucepan:

    • Heat ghee (or coconut oil for a vegan version) in a pressure cooker or large saucepan.
  3. Tempering the Spices:

    • Add cumin seeds and Aesofatida. Roast until fragrant (about 30 seconds).
  4. Incorporating Lentils, Beans, and Rice:

    • Add the strained lentils and rice mixture. Stir for a few seconds.
  5. Adding Spices and Vegetables:

    • Mix in turmeric powder, salt, and water.
    • Add red chili powder if desired.
    • Add finely diced carrots or preferred vegetables.
  6. Cooking to Perfection:

    • Cook until everything is mushy (one to two whistles in the pressure cooker).
  7. Finishing Touch:

    • Add frozen peas, fresh greens, cilantro, and adjust salt to taste.
  8. Savor the Magic:

    • Spoon the warm kitchari into bowls
    • Drizzle a teaspoon of ghee and fresh cracked black pepper to make it super awesome!

Instapot Family Size version:

Follow the same basic recipe instructions as above, but double:

1 cup red lentils
3/4 cup whole green mung beans
1/4 cup basmati rice

Put the Instapot on Sautee and roast the spices in ghee:
1/2 tsp aesofatida
2 tsp whole cumin seeds

Add the soaked beans and rice, plus:
2 tsp turmeric
8-10 cups of water

Close the lid and pressure cook for 2 minutes.
I usually turn it off before it does the “low” setting, and just wait 10-15 minutes before venting the steam, opening the lid, and stirring in my fresh chopped greens and frozen peas.

Vegan kitchari variation:

Simply use coconut oil instead of ghee!



  • Any small beans or grains can be substituted but will change the flavor.
  • The most common is to sub brown rice for basmati, but I strongly prefer the fragrant Indian basmati in this recipe!
  • Any vegetable combination will do, but my favorite is a blend of sweet & green: carrots and green beans, sweet potato and peas, beets and zucchini, etc.
  • I'm not a fan of broccoli, cauliflower, collards or other brassicas - the flavor is too strong
  • The best greens to heap on during the last stage of cooking are spinach, kale, swiss chard, amaranth or beet greens (ones that get soft quickly)
  • Sometimes I slice fresh cherry tomatoes, tender coconut meat, or baby okra from the garden as a garnish. Yum!


Wanna join us for a rejuvenating sound healing retreat? 🎶

No dogma promised, and no experience is required; retreats are simply an invitation into the heart-opening, timeless practices of mantra and music.

And kitchari is always on the menu. ;)

Visit our mantra chant retreat page for the current schedule of offerings by Anandra and Heart of Sound teacher training graduates around the world who are offering hybrid local online + in person trainings.

Learn more about sound healing yoga, mantra meditation, and nada yoga here:

☎️ Book a FREE 15-minute Q&A call, and let's explore together and find the perfect option for you!


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