Kitchari Benefits: Uses, Detox & Recipes

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Kitchari benefits are not only extensive but also nutritious and detoxifying. This Ayurvedic dish is composed mainly of basmati rice, mung beans, Ghee, and spices.

Mung beans are the easiest of all grains to digest, and combined with basmati rice, they make a complete protein dish that is very easy to digest – much easier than meat.

The amount of spices you put in (cumin, coriander seeds, turmeric, ginger, asafoetida) makes this dish even easier to digest and, at the same time, a detoxifier of the entire digestive tract.

Basmati rice is an aromatic whole grain. After its harvest, only the husk is removed; therefore, it keeps all its natural nutrients and fiber. When it is harvested, it undergoes a bran cleaning process making it much more digestible.

The mung bean, on the other hand, when soaked, becomes so soft that it does not affect the digestive tract in the least like other beans. On the contrary, it cleans and contributes to the digestive tract to be in its best shape.

Ayurvedic medicine

kitchari benefits

In Ayurvedic medicine, kitchari is ingested during Panchakarma (or the 5 actions), India’s traditional form of detoxification and purification of body and mind. It is a food that has many nutrients with incredible properties.

Kichadi, also known as kitchari or kichdi, facilitates the digestive process and helps eliminate toxins and waste from the body.

It promotes intestinal transit and helps the body to warm up by promoting thermogenesis and fat burning.

There is a belief in India that if you only eat Kitchari for at least three weeks, you can cure any disease.

This affirmation is based on the fact that it is very light and easily digested food, covering all the organism’s nutritional needs and leaving the internal organs to rest and recover.

It also provides a lot of inner calm while relaxing emotional tensions.

Kitchari benefits

as it is a complete protein, it helps the body to stay full of energy during the day.

AGNI in AYURVEDIC medicine is the golden key to maintaining good health. If the AGNI is ingested, we can defer the food positively, absorb its nutrients, and benefit from all the vitamins, minerals, and proteins that the food provides.

On a more subtle level, it helps us digest external situations in a better way without generating emotional toxins that later cause illness. Thanks to its combination of spices, this dish helps to activate the digestive fire and keeps it balanced.

It is said that you should eat this dish at least twice a month. It’s the most important meal during detox.

It helps to keep the engine running so that you can fulfill your day-to-day responsibilities more clearly, as the energy is at full capacity without causing any heaviness or slippage afterward.

Not many dishes with this amount of protein have that property (another one of the great kitchari benefits).

Mung beans (as we’ll see later) have an astringent taste and astringent quality. This flavor allows removing accumulated toxins from the body in the digestive tract, especially in the colon.

This push of toxins is much deeper than the one that makes a diet of raw and cold foods -these types of aliments may have a similar effect, but in the end, they turn off the AGNI, this dish besides making this push, activates the AGNI.

After the accumulated toxins have been removed, it is necessary to eliminate them. This wonderful food contributes to this additional step. You eat Kitchari, and you also eliminate the removed toxins. This is one of the major kitchari benefits.

In Ayurvedic Medicine, Kitchari is known for its high nutritional values and is considered to help:

  • Strengthen the body
  • Cleanse the digestive system
  • Support the elimination of toxins from the body
  • Balance the 3 doshas
  • Maintain balance during times of stress in the body, illness, periods of overwork, or seasonal changes

You can enjoy Kitchari as a complement in any of your meals, or do a 3 day Ayurveda detox program eating only Kitchari.

This is known as a mono-diet and is excellent as part of an internal cleansing regimen.

Kitchari benefits: Why detox with Ayurveda practices?

kitchari benefits

Ayurveda recommends cleansing practices as part of a daily routine and healthy habits to carry out regularly throughout our lives.

This detox is easy to follow cleanse that will give your digestive system a well-deserved rest to become stronger and more efficient than before.

By eliminating toxins from your body, regularly and deeply, you will help maintain a better health state and a clearer mind; you will avoid toxins accumulating and putting your health at risk.

  1. Improves digestion and metabolic function
  2. Promotes regular and balanced elimination
  3. Supports the maintenance of a healthy body weight
  4. Helps to have a greater sense of energy, vitality, and enthusiasm for life
  5. Promotes mental clarity
  6. It helps to have a balanced sleep cycle

You can do this cleanse any time of the year, but Ayurveda suggests that you take advantage of the changing seasons when your body knows it is in transition, and you will have a greater effect.

For three days, you will be on a mono Kitchari diet (you will only eat this in all your meals during the day), drink detoxifying liquids such as digestive teas (digestive tisane, ginger, mint, cinnamon) and thereby support your digestion, elimination and natural detoxification of the body.

*If you are menstruating, pregnant, breastfeeding, or extremely weak, I suggest waiting for a more appropriate time to practice this or any other cleansing.

Now the good stuff: Kitchari recipe!


  • 2 cups Mungo Beans
  • 1 cup Basmati Rice
  • 4 cups of water
  • 2 tablespoons Ghee
  • 2 tablespoons KITCHARI SPICES MIX (coriander, cumin, turmeric, ginger, asafoetida)


Put Ghee in a pot, wait for it to heat up, and put the spice mixture. Then you put the basmati rice, mix everything (the rice, mung beans mixed with the ghee and the spices), and when everything is yellow, you put the water and let it simmer.

kitchari recipe

You can add green vegetables (broccoli, chard, spinach, coriander). Cooked in Ghee and spices.

Ghee is clarified butter used in Indian and Pakistani food recipes – tolerable for people who don’t consume lactose or casein. – with an aromatic flavor reminiscent of nuts.

Since Kitchari’s basic recipe usually calls for the use of Ghee, I’ll take this opportunity to explain how to make it since it is often difficult to find in grocery stores.

To make approximately 500ml of ghee you will need:

  • 750 grams of unsalted butter
  • A thick-bottomed casserole
  • A wooden spoon
  • A glass jar for ghee
  • A fine sieve
  • A piece of cloth or cheesecloth

Ghee recipe in 7 steps

  1. Put the butter in the saucepan over low heat
  2. Wait for the butter to melt, do not cover the pan during the process to facilitate the evaporation of the water from the butter
  3. At medium heat, let the melted butter begin to boil
  4. When it boils, you will notice the appearance of large, transparent bubbles. Reduce the intensity of the fire/heat and start stirring to prevent the pan from sticking
  5. When a dense foam layer appears, reduce the intensity of the fire and let it simmer
  6. Turn off the fire without removing the pan where you will see a very thin layer of foam
  7. When you observe the appearance of an amber-colored liquid with a little foam on the surface, let it cool down a bit and filter the Ghee using the strainer lined with the cloth. Allow it to cool completely before capping the can

Kitchari benefits: Mung beans

mung beans

The mung bean is one of the most important crops, reaching more than 6 million hectares of cultivation worldwide.

Mainly in regions of the Asian continent such as China, India, Bangladesh, Pakistan; also, it is cultivated in the southern region of Europe and America in the warm areas of Canada and the USA. 

This legume is rich in protein, fiber, minerals, vitamins, and bioactive compounds. For those who have a vegetarian diet, mung beans are a good choice as a source of protein.

The protein contained in this legume is easily digested when compared to other legumes. It is recommended to combine mung beans with cereals to increase the quality of the proteins.

Mung beans cause less flatulence and are well-tolerated in children. Studies recommend mung beans as a supplement in preparing baby weaning food because it contains a large amount of protein and its hypoallergenic property.

The various components of mung beans, such as minerals, iron, fiber, and bioactive phytochemicals, establish it as a food with alternative function.

This food is rich in polyphenols, including phenolic acids, flavonoids, and tannins.

These compounds, along with the polysaccharides and polypeptides found in the bean, have antioxidant activity, helping prevent disease.

In China, this type of bean is used in traditional medicine thanks to its various properties that help detoxify, recover mentality, recover from heatstroke, and regulate gastrointestinal ailments.

Thanks to various conducted studies, it has been found that these beans have more health benefits such as their ability to lower blood glucose, reduce cholesterol concentrations, works as an antihypertensive, prevents cancer, protect the liver, and modulate the immune system.

In a study with polyphenol extract from mung beans, it was found to possess a cardioprotective factor in rats with aluminum-generated cardiotoxicity.

In another human study, 2.5 g of mung bean protein was consumed twice daily for 12 weeks, fasting blood glucose and insulin levels were found to be stable.

Triglyceride levels were significantly decreased in those with high concentrations.

Mung beans are one of the most widely grown legumes globally and are consumed mainly in Asia. This type of bean has diverse nutrients that provide its therapeutic power as bioactive compounds, proteins, minerals, and fiber.

It has been proven to help lower blood glucose, cholesterol, and triglycerides, have antihypertensive effects, protect the liver, and even prevent cancer.

Mung beans can be eaten in conjunction with foods from the cereal group, providing better quality protein.

Kitchari benefits: Basmati rice

basmati rice

The consumption of Basmati rice helps reduce the amount of sodium in our diet, so it is highly recommended in cases of hypertension and fluid retention.

Including basmati rice in your diet can be very beneficial. Basmati is one of the varieties of rice that has been grown for centuries in the Himalayan mountains.

Its combination of size, texture, and, above all, aroma and flavor has earned it a good reputation.

Rice varieties have different glycemic indexes. Some long-grain varieties, such as basmati rice, are lower on the GI scale than white rice.

For this reason, it is believed not to raise blood glucose quickly in people with diabetes.

It’s a healthy carbohydrate that you can incorporate into your diet, fruits and vegetables, whole grains, legumes, and healthy proteins, providing important nutrients to the body.

For every 100 grams of Basmati rice, you get:

  • Calories: 360 kcal
  • Carbohydrates: 45 g
  • Proteins: 9,2 g
  • Fats: 1,14 g

Basmati rice benefits

kitchari benefits

The health advantages of basmati rice consumption come mainly from the phytochemicals found in its bran layers.

Basmati rice provides essential nutrients such as B vitamins – B1 and B3. These vitamins play an important role in the utilization of proteins, fats, and carbohydrates.

Including Basmati rice in your diet can help you significantly reduce your sodium intake, which is beneficial in cases of hypertension, fluid retention and weight gain.

The results of some studies revealed that consumption of basmati rice could reduce inflammatory markers and other risk factors associated with cardiovascular diseases, such as high blood pressure.

It is believed that this rice it’s rich in complex carbohydrates, providing you with the energy needed for daily life in a progressive manner.

What are you waiting for to prepare recipes with basmati rice?

This rice variety provides fiber to the body (twice as much as white rice), so its consumption is recommended to prevent constipation.

Additional studies suggest that introducing more fiber into a child’s diet may improve its digestive health.

Recent studies have shown that minerals play an important role in human glucose disorders.

In particular, magnesium is a widely studied mineral that has been shown to work in the treatment of hyperglycemia, hyperinsulinemia, and the action of insulin resistance.

For example, a study published in The German Journal of Medicine revealed that magnesium supplementation could improve insulin sensitivity and insulin secretion in patients with type 2 diabetes. However, more studies are needed.

This substance, according to some studies, may help lower LDL cholesterol levels. It appears to improve the cholesterol profile while reducing the risk of heart disease.

It is inferred that it works by making it difficult for the digestive tract to absorb cholesterol.

Vitamin E functions as an antioxidant, while K regulates blood clotting. There is evidence that it may benefit bone strength and reduce fractures’ risk and improve insulin sensitivity.

This mineral, called manganese, activates a series of enzymes that perform important tasks in the metabolism. However, manganese supplements can be toxic in some cases.

For this reason, it is advisable to consult a doctor about its consumption.

If you incorporate basmati rice into your diet, you will be getting all eight essential amino acids. –Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, and tryptophan.

However, don’t forget to stay healthy by following a nutritious and varied diet.

Kitchari Benefits: Uses, Detox & Recipes

Joel & The Wellness Team

Hey! Joel here; A graduate of Herbalism & Naturopathic Medicine School. My team and I are passionate about finding ways to improve our lives on a daily basis and truly believe in natural alternatives of doing so before seeking traditional medications. However, always consult with your Doctor/Physician first before taking any actions regarding your health. Stay Safe and Healthy!

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