Fall Kitchari - A Grounding Ayurvedic Reset

Grounding, nourishing, and balancing — this recipe is Ayurveda’s classic reset meal. As autumn’s winds stir, kitchari helps calm scattered energy, support digestion, and bring body and mind back to center.

Ingredients (bulleted list):

• 1 cup split yellow mung dal (rinsed well)

• 1 cup basmati rice (rinsed well)

• 6 cups water or vegetable broth

• 1 Tbsp ghee or corn oil (for Kapha variation)

• 1 tsp cumin seeds

• 1 tsp coriander powder

• 1 tsp turmeric

• 1 tsp ginger (grated)

• Salt to taste

• Seasonal veggies of choice (squash, carrots, zucchini, etc.)

Instructions:

1. Rinse mung dal and rice until the water runs clear.

2. Heat ghee/oil in a pot, add cumin seeds, and toast until aromatic.

3. Stir in ginger, coriander, and turmeric.

4. Add mung dal and rice, then stir to coat in spices.

5. Pour in water or broth, add veggies, and bring to a boil.

6. Reduce to low, cover, and simmer 30–40 minutes, until soft.

7. Season with salt, garnish with fresh cilantro, and serve warm.

Ayurvedic Notes:
This version balances Vata’s restlessness and steadies digestion as the seasons shift. It’s light yet nourishing, easy to digest, and restores calm when change feels overwhelming.