Seasonal Reset Cleansing Kitchari Bowl
- tracylong4
- Mar 11
- 2 min read
As the first spring bulbs push their vibrant green shoots through the thawing earth and the trees begin to unfurl their tender buds, I’m reminded of the body’s natural desire to renew and reset. Just as the landscape awakens after winter, our bodies also seek a gentle transition as we move into a new season.
The shift from winter to spring can be unpredictable—one day bringing snow, the next sunshine and warmth, followed by gusty winds that remind us winter has not fully released its hold. These fluctuations can place extra demands on the body as it adapts to the changing environment. During this time of year, I find it especially supportive to bring more ease and simplicity to my digestion.
This is when I often turn to the ancient healing wisdom of Ayurveda, often referred to as the sister science of yoga. Ayurveda teaches us to align our daily habits and food choices with the rhythms of nature. At the heart of this philosophy is the idea that food can be a powerful form of medicine—supporting balance, digestion, and overall well-being.
One dish I return to again and again during seasonal transitions is kitchari. This traditional Ayurvedic meal, made with split mung beans and rice, is both deeply nourishing and incredibly gentle on digestion. It has long been used as a restorative dish when the body needs simplicity and support.
The warming spices often used in kitchari—such as cumin, coriander, ginger, and turmeric—not only add comforting flavor but also help stimulate digestion and promote balance within the body. Together, these ingredients create a meal that is satisfying while still allowing the digestive system to rest and recalibrate.
One of the things I love most about kitchari is its versatility. It easily adapts to the seasons and whatever vegetables are available. In the spring, I often add fresh greens like spinach or kale, bringing brightness and nutrients to the dish. In the fall, heartier vegetables such as carrots or sweet potatoes create a grounding, warming variation.
By incorporating seasonal vegetables, kitchari becomes more than just a meal—it becomes a way of aligning with nature’s cycles. Preparing and eating it during times of transition reminds me to slow down, simplify, and listen to what my body truly needs.
In many ways, kitchari reflects the essence of seasonal living: nourishing the body gently, honoring ancient wisdom, and reconnecting with the rhythms of the earth.
1
Variation
Include other seasonal vegetables like butternut squash or sweet potatoes depending on the season for added flavor.
Notes
1
Rinse the soaked mung beans , lentils or yellow split peas thoroughly and set aside.
2
Heat a large pot on medium heat. Add 2 Tablespoons of ghee or coconut oil to the pot and add all the spices except salt and pepper. Toast the spices in the oil to bloom their aroma.
3
To the toasted spices add the split beans and rice and toss to coat in the spice and oil. Then add the 5 cups of water or you could use a broth of your choice. Using bone broth here will increase your protein.
4
Bring to a boil over medium high heat and then lower to a simmer. Cover and simmer for around 20-25 minutes. Stirring to ensure that the kitchari doesn't stick and that it has enough liquid to cook the beans and rice.
5
Once the liquid has been absorbed and the beans and rice are cooked add the can of coconut milk and the finely chopped broccoli. Cook the broccoli until almost done and then add the grated zucchini, chopped spinach and salt and pepper to taste.
6
Once the spinach is wilted remove from heat and squeeze the lime over the kitchari.
7
Serve with chopped cilantro, a dollop of greek yogurt and more lime juice if desired.
Instructions
1 cup basmati rice, rinsed
1 cup split mung beans or lentils
5 cups of water
1 can full fat coconut milk
Base
1 tsp cumin seeds
1 tsp mustard seeds
1 tsp turmeric powder
1 tsp coriander powder
1 tsp garam masala
1 tsp salt
1/2 tsp black pepper
1 tsp fennel seeds
Spices
1 cup chopped spinach
1 small head of broccoli
1 small zucchini grated
Vegetables
1 tbsp chopped cilantro
full fat greek yogurt
juice of 1 lime
Garnish
Nourishing Kitchari for Seasonal Transition
Curious Cook
Tracy Long
A warm and nourishing kitchari recipe ideal for transitions between seasons. Combining split mung beans, rice, and a blend of Ayurvedic spices, this dish promotes balance and comfort.
Servings :
4
Calories:
350
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
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