• Jenna Furnari, MA, CAP


Updated: Jul 5, 2018

Kitchari is one of Ayurveda's most healing dishes, and a favorite when used in the First 42 Days following birth. I literally have spent years working to perfect this recipe, and with this one here I finally nailed it! Its rather easy, especially after you've done it once or twice. And with the variations and different vegetables used it is sure to become a staple.

Variations that you may explore can include the use of additional or alternate chopped vegetables (asparagus, carrots, beets, sweet potatoes, fennel root, celery, any other seasonal vegetables). Also play with the garnish you use to top the dish. My favorites are sesame seeds, grated coconut, sea salt or fresh lime. Remember to skip the salt in the first few days following birth.

The benefits of kitchari are great; each ingredient used, including the herbs, help to strengthen and boost digestion. As a brand new mother, our bodies don't immediately have the energy needed to breakdown and move through all phases of digestion as was once done prior to the birth of your little one. Meals such as this one are a wonderful building block for reestablishing a healthy digestive system which supports mental, physical and emotional elements within the body.


1 cup                     split mung beans (*ok to substitute sprouted mung beans)

1 cup                      white basmati rice

6-8 cups                water

4 thin slices         fresh ginger

2 tbsp                     unsweetened shredded coconut

Handful                 chopped cilantro leaves

1 cup coconut milk

2 - 3 tbsp               Ghee

1 tsp mustard seeds

2 Cloves freshly chopped garlic

1½ tsp                    cumin powder

1 tsp cardamom

½ tsp coriander

1 tsp                       Turmeric

½ tsp fenugreek powder

Pinch asafoetida powder (hing)

2 chopped carrots*

2-3 chopped beets*

Garnish sesame seeds, grated coconut, sea salt or fresh lime

  1. Start by soaking the beans overnight. Rinse rice and beans in water to clean.

  2. Add water to large pot and bring to a boil. Next add rice and mung beans, bring to a simmer for about 40 minutes. Rinse and chop all vegetables that you will be using to bite size pieces and set aside.

  3. Place chopped ginger root, coconut, cilantro and coconut milk into blender and blend until finely chopped.

  4. While rice and beans are cooking, heat the ghee in a heavy skillet over medium heat. Add the mustard seeds and stir them gently until they begin to pop. At this point you can turn the heat down and add the chopped garlic to the hot pan. Continue to stir so that the garlic does not burn. Now add all spices and stir in well.

  5. Next add in your vegetables which have been chopped to bite size to the spice skillet. Stir in well and keep the heat at medium-low. Allow to cook as long as necessary so that the veggie pieces are soft enough to easily bite into, without being overly cooked. Continue to stir occasionally as they cook.

  6. Pour the spices and vegetables from the skillet to the pot of rice and beans. Also add the coconut mix from the blender. Mix well and continue to cook for up to 5 minutes more.

  7. Serve with optional garnishes and enjoy.

© 2019 by Jenna Furnari