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Healing Postpartum Kitchari

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Healing Postpartum Kitchari Recipe

Nourish your body and support recovery with this healing postpartum kitchari — a gentle, one-pot Ayurvedic meal made with mung dal, rice, warming spices, and the optional addition of seasonal vegetables. Kitchari is deeply grounding and easy to digest, making it ideal for the tender postpartum window when your body needs warmth, rest, and nutrient-dense food to rebuild strength. This soothing recipe balances vata, supports lactation, and replenishes energy so you can focus on bonding with your baby and restoring your vitality.

INGREDIENTS

½ cup yellow mung dal (split and hulled mung bean)

1 cup basmati rice (wash thoroughly)

1 whole cardamom pod

2-inch piece fresh ginger (grated or sliced into matchsticks)

1-2 cloves freshly minced garlic (optional)

1 teaspoon mustard seeds

1/2 teaspoon fenugreek powder

1 teaspoon each ground cumin, coriander and fennel

6-8 cups of pure water (or broth)

Mineral rock salt and black pepper (to taste)

3 Tablespoon ghee

Cilantro and lime/lemon wedge to garnish

NOTE: If you’d rather not source all of these spices, replace them with 1 Tbsp Kitchari Spice Mix.

Advanced Preparation:

Soak mung overnight, or for at least 4 hours.

Choose your preferred method.

Instant Pot

  • Rinse the mung dal and rice (separately) until the water runs clear.

  • Turn Instant Pot to saute mode and melt ghee.

  • Add mustard seeds, ginger and garlic. Stir periodically until the seeds start to pop. About 1-2 minute. Make sure the garlic is well-cooked and golden.

  • Turn off saute mode to prevent burning.

  • Add remaining powdered spices and sauté for another 30-60 seconds.

  • Stir in mung dal and rice until coated. Add the water.

  • Secure the lid on your Instant Pot and set to pressure cook on high for 30 minutes. (Make sure the steam valve is closed).

  • When the Instant Pot indicates it’s finished, turn the pressure valve to release the steam.

  • Add rock salt, black pepper and ghee to taste.

  • Sauté or roast vegetables in ghee, salt and spices as an additional topping.

  • Garnish with cilantro and/or fresh lime juice (optional).

Stovetop

  • Rinse the mung dal and rice (separately) until the water runs clear.

  • Melt ghee, add all spices and lightly sauté. Make sure the garlic is well-cooked and golden.

  • Add mung dal and water. Bring to a boil.

  • Cover, reduce heat to a simmer and cook the dal for 45-60 minutes.

  • After 45-60 minutes, add rice, and simmer with the lid on for another 30+ minutes until all contents are well-cooked.

  • If kitchari is not soft and soupy, add more water and continue cooking with the lid on.

  • Add rock salt, black pepper and ghee to taste.

  • Sauté or roast vegetables in ghee, salt and spices as an additional topping.

  • Garnish with cilantro and/or fresh lime juice (optional).