Kitchari (spiced rice and lentils)

A comforting Ayurvedic dish: rice and red lentils simmered together with mild spices until soft and tender. Easy to digest, nourishing and soothing, it is the ultimate plant-based comfort food.

Preparation: 10 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 145 kcal · 5 g protein · 20 g carbohydrate · 4 g fat

Ingredients

• 150 g rice
• 150 g red lentils
• 1 tsp turmeric
• 1 tsp cumin
• 1 tsp ginger
• 1 carrot
• 1 tbsp olive oil

Method

1. Fry the spices in the oil.
2. Add the rice, lentils and diced carrot.
3. Cover generously with water and simmer for 25 minutes.
4. Stir until it becomes soft and porridge-like.

Nutritional benefits

Rice and lentils make a pairing of complementary plant proteins that is very digestible and filling. The spices (turmeric, cumin, ginger) aid digestion and provide anti-inflammatory compounds. A detox dish from Ayurveda, kitchari is gentle on the digestive system, nourishing and 100% plant-based. Naturally gluten-free.

Variations and substitutions

• Add a variety of vegetables (courgette, spinach).
• Thinner, as a soup.
• Use ghee (not vegan) for the traditional version.
• Spicier: add chilli and coriander.

Storing and preparing ahead

Keeps for 3 days; it thickens as it cools. Loosen with water when reheating.

💡 Good to know

Kitchari should be very soft, almost like porridge: this texture is what makes it so easy to digest and comforting.

Read also

Discover more vegetarian recipes · vegan recipes · high-protein recipes · gluten-free recipes · anti-inflammatory recipes.

The foods in this recipe: rice · red lentils · turmeric · cumin · ginger.

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