Kichadi: A simple digestive reset from my mother’s kitchen

Kichadi is one of Ayurveda’s most foundational healing foods—simple, balancing, and deeply restorative for the digestive system.

This is the kichadi I return to again and again — rooted in my mother’s (Amma’s) kitchen - deeply nourishing, easy to digest, and adaptable for different constitutions and needs.

Ingredients (organic where possible) Makes 4–6 servings

1 cup split moong dal (or red lentils), soaked 1–3 hours

½ cup basmati rice, soaked 30 minutes – 1 hour

4-5 cups water (add more for desired consistency)

2–3 tbsp ghee (or coconut/avocado oil)

2 tbsp fresh ginger, grated (added later to preserve freshness and flavor)

½ - ¾ tsp turmeric

¼ – ½ tsp asafoetida (hing)

2–3 tsp whole cumin seeds

1.5–2 cups seasonal root vegetables, diced small (garnet yams are my fav)

1 cup leafy greens (your choice)

¼ cup cilantro or dill

Salt to taste

Instructions

Rinse rice and lentils separately and set aside.

Heat ghee/oil in a saucepan over medium heat.

Add cumin seeds and let them splutter.

Add turmeric and hing. Stir until fragrant.

Add lentils and root vegetables. Sauté briefly over low flame.

Add 3-4 cups water and cook 20–25 minutes, stirring occasionally, until the lentils are

soft and mushy.

Add rice, ginger, and 1 cup water. Stir and cook another 8–10 minutes.

When the mixture comes to a boil, reduce heat, cover, and simmer until fully cooked,

adding more water as needed.

Option 1: Add greens toward the end of cooking.

Option 2 (recommended): Lightly sauté greens separately in ghee/oil and add as a

topping before serving for better flavor and texture.

Season with salt and garnish with cilantro/dill. For crunch, add toasted sesame seeds or

sunflower seeds.

Serve warm and enjoy.

Customizing Your Kichadi for Agni & Dosha

For Vata (more warming):

- Increase ginger to 3–4 tbsp

For Kapha (more heating and stimulating):

- Increase turmeric to ¾–1 tsp

- Add ¼ tsp black pepper

For Pitta (more cooling):

- Keep ginger moderate or reduce

- Reduce hing

- Increase greens / add bitter greens like dandelion

For cleansing:

- Reduce oil

- Use fewer vegetables

- Recipe by Sandhiya Ramaswamy