How to Make a Healing Ayurvedic Kitchari Bowl?

Ayurvedic Kitchari Bowl is a dish made of rice and lentils cooked together in a spiced broth. The dish can be eaten as a meal or as a side.

Ayurvedic Kitchari Bowl is one of the most important dishes in Ayurveda, which is the traditional Indian medicine system. It is believed to have originated in India about 4,000 years ago and was originally called “Sattu-Rice.”

The dish has been adapted from different cultures around the world and has been cooked by many different people with their own unique variations. It’s also considered an ancient heirloom recipe that should be passed down from generation to generation. The Kitchari bowl has been gaining popularity among people who are looking for dishes that are healthy and vegan-friendly.

This section of the article will provide you with a step-by-step guide to making a kitchari bowl from Feed Me Phoebe website.

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes

Servings 4
Recipe by Phoebe Lapine


  • 1 cup dried yellow split peas or lentils
  • 1/2 cup long grain brown rice
  • 3 tablespoons ghee or coconut oil
  • 1 tablespoons grated fresh ginger
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon fennel seeds
  • 1 teaspoon ground fenugreek
  • 1 teaspoon ground turmeric
  • 1 teaspoon sea salt
  • 5 cups vegetable stock or water
  • 1 small crown broccoli finely chopped into an almost rice-like texture (about 2 cups total)
  • 1 medium zucchini coarsely grated (about 1 cup)
  • 1 cup packed baby spinach roughly chopped
  • 1/4 cup cilantro leaves
  • Plain full-fat Greek yogurt for serving


  1. Rinse the yellow split peas or lentils and rice in a fine mesh colander under cold water until the water runs clear.
  2. In a large lidded saucepan over medium-high heat, heat the coconut oil or ghee. Add the ginger and cook, stirring, for 30 seconds. Add the cumin, coriander, fennel seeds, fenugreek, and turmeric. Cook for another 30 seconds, until fragrant.
  3. Add the split peas or lentils and rice and stir to coat in the spices. Add the salt and pour in the water or vegetable stock. Bring to a boil, cover, and reduce the heat to medium-low. Simmer for 35-45 minutes, stirring occasionally, until the peas/lentils are tender but not mushy and most of the liquid has been absorbed. (You may need to add more water if the mixture becomes too dry or begins to stick to the bottom of the pan).
  4. Stir in the broccoli. Cover and cook for another 4-5 minutes. Stir in the zucchini and spinach, then remove from the heat and leave to stand for 5 minutes. Serve warm scattered with the cilantro and plain yogurt, if desired.

The benefits of this dish include:

  • Eating kitchari bowl helps improve digestion because it contains high fiber content which helps regulate bowel movements
  • It has a low glycemic index which means it will not cause spikes in blood sugar levels
  • Kitchari bowl is gluten free and vegan which means people with certain dietary restrictions can enjoy this dish

Try this recipe now and you’ll be sure to impress your friends and family. With just a few simple ingredients, you can make a delicious meal that everyone will love. So what are you waiting for? Get cooking! Subscribe to Organic Ayurveda Life for more Ayurvedic related topics. 

Scroll to Top