Kitchari is one of Ayurveda’s most recognizable meals—a simple combination of rice, mung dal, vegetables, and spices that can be enjoyed as everyday nourishment or adapted for times when digestion needs a little extra support. Of all the combinations I’ve made over the years, this carrot and fennel version is the one I return to again and again. The soft, creamy kitchari feels light yet satisfying, and the bright, salty-sour ume pickled radishes add the perfect contrast. There’s something about this umami flavor that hits all the tastes buds and enlivens you when eating! Try it for yourself…
PREP: 15 min + overnight pickling | COOK: 40–45 min | YIELD: 2 servings
Ingredients
Fennel Carrot Kitchari:
1/3 cup white basmati rice
1/3 cup hulled split yellow mung dal
1 tablespoon ghee
1/2 tsp ground turmeric
1-inch fresh ginger root, minced
1 teaspoon cumin seeds
1 tsp ground coriander
1/2 tsp ground fenugreek
Pinch of asafetida (hing)
4-5 cups water
½ teaspoon mineral salt
2 medium carrots, peeled and sliced into 1/4-inch rounds
1 small fennel bulb, trimmed, quartered & cut 1/4-inch slivers
Ume Pickled Radishes:
1 bunch red radishes (about 5-6 radishes)
1/3 cup umeboshi plum vinegar
1 cup filtered water
Mason jar or a glass container with an air-tight seal
Instructions
Ume Pickled Radishes:
Trim the stems and roots from the radishes and slice into ¼-inch rounds using a sharp knife or mandoline. Place the radishes, umeboshi vinegar, and water in a small saucepan and bring to a boil. Reduce the heat and simmer for 7–10 minutes, until the radishes are slightly tender but still have a bit of a crunch. Transfer the radishes to a clean glass jar or airtight container and pour the cooking liquid over them. Let cool, seal, and refrigerate overnight. The radishes will keep for 5–7 days refrigerated.
Fennel Carrot Kitchari:
Rinse the rice and mung dal thoroughly in a fine-mesh strainer and drain. Prepare the vegetables by slicing the carrots into ¼-inch rounds and the fennel into thin ¼-inch slivers.
Heat the ghee in a heavy-bottomed pot over medium-low heat. Add the turmeric, ginger, cumin seeds, coriander, fenugreek, and hing. Sauté for 30–60 seconds, until fragrant.
Add the rice and mung dal and stir for 1–2 minutes, coating them well with the spices. Add 4 cups of water and the salt. Bring to a boil, then reduce to a gentle simmer and cook for 5 minutes.
Stir in the carrots and fennel, cover, and reduce the heat to low. Cook for 30–35 minutes, stirring occasionally, until the rice, mung, and vegetables are very soft. Add the remaining 1 cup of water as needed to create a creamy, porridge-like consistency. Taste and adjust the seasoning.
Serve warm with freshly ground black pepper, a squeeze of lime, chopped fresh herbs, and a few ume pickled radishes. Add a little extra ghee or olive oil and fresh microgreens or sprouts, if desired.
Cooking Notes
On Texture: Kitchari should be creamy and porridge-like rather than dry and pasty. Add more water toward the end of cooking as needed, and remember that it will continue to thicken as it rests.
On Split Mung: Hulled split yellow mung dal (not split peas, don’t confuse them!) cooks quickly and breaks down beautifully into the kitchari. Red lentils can be substituted, but they will create a slightly different texture and flavor.
On the Radish Pickles: You can use any type of radish—red, easter egg, french breakfast, watermelon radish, etc. I used simple round red radishes here. They can be eaten right after they’re made and cooled, but they taste best after resting overnight once the vinegar to fully infuse them. Keep them for 5-7 days. If they feel slimy, they’ve gone bad. Compost them after that.
Instant Pot Instructions: Add the rinsed rice and mung dal, ghee, spices, salt, vegetables, and 4 cups of water to the Instant Pot. Cook on High Pressure for 12 minutes, then allow a natural pressure release for 10–15 minutes. Stir well and add more water as needed to reach a creamy, porridge-like consistency.
Dosha Notes
V: Enjoy as is
P: Skip the radishes if you have acid indigestion, ulcers, or generally high Pitta
K: Add a bit of black pepper
Nutrition
(Per serving)
Calories: 350–365 kcal
Protein: 12–14 g
Fat: 8–10 g
Carbs: 57–61 g
Sugar: 5–6 g
Fiber: 8–10 g
Shop Kitchen Essentials
Basmati Rice
Split Mung Dal
Ghee
Kitchari Spice Mix
