Kitchari Stew: Ayurvedic Gut‑Healing One‑Pot Comfort
This gentle, healing Kitchari Stew is a traditional Ayurvedic blend of mung beans, basmati rice, and warming spices like turmeric, cumin, and mustard seeds—sautéed in coconut oil until fragrant. Ideal for gut repair, detox days, or digestive reset, this one-pot wellness bowl from Supper With Michelle is cozy, nourishing, and easy to digest (supperwithmichelle.com, urbanfarmie.com). It's the perfect reset meal for Phase 1 or anytime you want a simple, calming dish made with organic, non-GMO, healing ingredients. Let’s dive into this golden bowl of balance.
Why It’s Healing
Ayurvedic gold-standard: A traditional “mixture” (khichdi) that balances all doshas, aids digestion, and supports elimination.
Gut-soothing staples: Split mung beans and rice cook down into a creamy porridge, easy on the stomach and low in irritants.
Spice synergy: Turmeric, cumin, and mustard seeds reduce inflammation and boost digestive enzymes. (realandvibrant.com)
One-pot simplicity: Minimal cleanup, maximum comfort—great for clean-eating clients and busy routines.
Ingredients
3 Tbsp coconut oil (or ghee)
1 Tbsp yellow mustard seeds
1 Tbsp ground turmeric
1 tsp ground cumin
1 tsp ground coriander
1 tsp ginger, minced
1 cup split mung beans (moong dal), rinsed
1 cup basmati rice, rinsed
2–3 cups chopped mixed vegetables (e.g., carrots, kale, zucchini)
5 cups vegetable broth or filtered water
1 tsp sea salt, or to taste
Fresh cilantro for garnish
(Sourced from Supper With Michelle’s version.) (pinterest.com, supperwithmichelle.com, amychaplin.com, urbanfarmie.com)
How to Make It
Heat oil in a large pot over medium heat.
Add mustard seeds; let pop (~30 sec), then stir in turmeric, cumin, coriander, and ginger. Cook until fragrant (~1 min).
Add mung beans and rice; stir to coat in spices.
Pour in broth or water, bring to a boil.
Reduce heat, cover, and simmer 30–35 min until beans and grains are tender and creamy.
Stir in vegetables; cook ~5–7 min until softened.
Season with salt, garnish with cilantro, and serve warm.
When to Eat It
Enjoy this soothing stew during gut-repair phases, as a staple reset lunch or dinner, or anytime you want calming nourishment. It’s perfect for post-fast, recovery, or detox days.
Feeling nourished and balanced? Save this kitchari to your favorites, cozy up with a bowl, and tag me on social so I can cheer you on 🌿 Want more fire-through-the-phase meals? Jump into the 21‑Day Reset in Trainerize and transform your healing journey.
Sources
Kitchari Stew - Supper With Michelle (amychaplin.com, urbanfarmie.com, straightupfood.com, supperwithmichelle.com)
Urban Farmie & Real + Vibrant—classic Ayurvedic kitchari context (urbanfarmie.com)
