Superfood Kitchari Recipe to Heal Your Gut
If you’re like me, you love the idea of eating healthy food that also tastes good. But sometimes it can be hard to find food that’s both nutrient rich and delicious. That’s why I love kitchari! Kitchari is a nourishing Indian dish made from beans and rice that contains all the nutrients your body needs to heal your gut.
Kitchari is a traditional Indian dish that has been used for thousands of years to cleanse, reset, and restore the digestive system.
It’s also known as kichadi or khichdi (pronounced “ketch-ee”) and can be eaten as a soup or stew. This ancient healing food is made from mung beans, basmati rice, turmeric root powder and salt. As with most recipes in Ayurveda (the ancient Indian science of life), there are many variations on the basic recipe.
The main ingredient in kitchari is mung beans which have an abundance of fiber that helps to regulate bowel movements while also soothing inflammation in your gut wall. The high fiber content also makes this dish very filling so you don't need much—just enough to fill up 1/3 of your bowl!
It's also rich in vitamins, minerals, and antioxidants, making it a great way to nourish the gut.
One of the best things about kitchari is that it's a superfood recipe. It’s rich in vitamins, minerals, and antioxidants. These are important for gut health because they help the digestive system to function optimally and keep the body strong and healthy. Vitamins and minerals are also necessary for many bodily functions like digestion, metabolism, growth, reproduction, tissue repair and regulation of blood pressure. Antioxidants are compounds that protect our cells from damage caused by free radicals (unstable molecules produced during normal metabolism).
The Mung Bean is an excellent source of protein, fiber, vitamins B1 and B3 (which promote gut health), folic acid, vitamin C, iron and magnesium (which have anti-inflammatory properties).
Mung beans are a good source of protein and fiber. They’re an excellent source of B vitamins, including thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3) and pantothenic acid.
Mung beans are also rich in folic acid, vitamin C, iron and magnesium. Iron helps to transport oxygen around the body while magnesium contributes to bone health.
The mung bean has anti-inflammatory properties that can help with intestinal inflammation associated with IBS or Crohn’s disease.
This is a great meal when you're starting to feel like your body needs some extra TLC.
The combination of turmeric, ginger and cumin (with other spices) makes this dish very warming in nature, which helps detoxify fat cells from within your body by transforming them into energy instead of storing them on the surface of your skin. Turmeric also has anti-inflammatory properties that can help reduce swelling caused by allergies or infection. The high fiber content helps keep hunger away so you won't overeat later on in the evening!
Kitchari is a delicious, nutritious superfood recipe that nourishes the gut.
It is one of the main dishes at festivals, celebrations, and important events in India. The word “kitchari” loosely translates to “something that is easy to digest”—and it certainly lives up to its name! Kitchari contains high amounts of protein and fiber which aid in building strong muscles; vitamins such as A, C, B6, B12 (essential for brain health), folate (essential for baby development), potassium (helps with blood pressure); minerals such as iron (helps with circulation), calcium (help prevent osteoporosis) and magnesium (necessary for metabolism); antioxidants including zinc; anti-inflammatory properties from turmeric; and anti-oxidant benefits from garlic or ginger root.
Kitchari can help heal your gut: the fiber helps food pass through more smoothly so there's less chance of constipation or bloating plus it feeds beneficial bacteria that keep your digestive system humming along nicely!
It’s time to start cooking your Kitachari!
It’s time to start cooking! Kitchari is a delicious, nutritious superfood that nourishes the gut. Starting now, you can enjoy this dish as often as you like. It’s also easy to make: just follow our recipe and find some help in your kitchen if needed!
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by Dr. Monisha Bhanote
✅ EVIDENCE-INFORMED REVIEWED ARTICLE