Kitchiri

Experience the ultimate comfort food with Kitchiri, a wholesome and nourishing one-pot meal that’s perfect for any time of the year. This traditional Indian dish combines aromatic basmati rice and protein-rich split yellow moong dal, simmered with vibrant spices like turmeric, cumin, and coriander for a flavorful boost. Soft chunks of carrot and green beans add a subtle sweetness and a pop of color to this warm, porridge-like dish. Prepared with ghee for richness (or oil for a vegan twist), Kitchiri is easy to digest and naturally gluten-free, making it a favorite for detox meals or cozy weeknight dinners. Ready in just 40 minutes and garnished with fresh cilantro and a squeeze of lemon, this comforting bowl of goodness is as nutritious as it is delicious.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup basmati rice
• 1 cup split yellow moong dal (skinned yellow lentils)
• 2 tablespoons ghee (or oil for a vegan option)
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 tablespoon ginger (fresh, grated)
• 1 teaspoon turmeric powder
• 1 teaspoon ground coriander
• 1 small carrot (peeled and diced)
• 1 cup green beans (chopped)
• 6 cups water
• 1 teaspoon salt
• 2 tablespoons fresh cilantro leaves (optional, for garnish)
• 4 pieces lemon wedges (optional, for serving)

Directions

Step 1

Thoroughly rinse the basmati rice and moong dal under cold water until the water runs clear. This helps remove excess starch and ensures a light, fluffy texture.

Step 2

Heat a large pot or pressure cooker over medium heat, and add the ghee or oil.

Step 3

Once hot, add the mustard seeds and cumin seeds. Sauté until they start to pop and release their aroma, about 30 seconds.

Step 4

Stir in the grated ginger, turmeric powder, and ground coriander. Cook for another 30 seconds to allow the spices to bloom.

Step 5

Add the diced carrot and chopped green beans to the pot, stirring to coat them in the spice mixture. Cook for 2-3 minutes to slightly soften the vegetables.

Step 6

Add the rinsed rice and moong dal to the pot, then stir to combine everything evenly.

Step 7

Pour in the water and add the salt. Stir, then bring the mixture to a boil over high heat.

Step 8

Once boiling, reduce the heat to low, cover the pot with a lid, and simmer for 20-25 minutes, stirring occasionally to prevent sticking.

Step 9

Check the consistency of the kitchiri—if it appears too thick, add a splash of hot water. You want it to have a soft and slightly porridge-like consistency.

Step 10

Once the rice and lentils are tender and the vegetables are thoroughly cooked, remove the pot from the heat.

Step 11

Serve the kitchiri warm, garnished with fresh cilantro leaves and accompanied by lemon wedges, if desired.

Nutrition Facts

Serving size	(2154.5g)

Amount per serving	% Daily Value*
Calories	1319.1

Total Fat 33.9g	0%
Saturated Fat 18.4g	0%
Polyunsaturated Fat 0g
Cholesterol 71.7mg	0%
Sodium 2490.3mg	0%
Total Carbohydrate 197.0g	0%
Dietary Fiber 26.7g	0%
Total Sugars 22.7g
Protein 61.6g	0%

Vitamin D 0IU	0%
Calcium 492.6mg	0%
Iron 22.5mg	0%
Potassium 3290.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.8%

Protein: 18.4%

Carbs: 58.8%