South AsianPorridge

Kitchari Comfort Pot

A gentle South Asian rice, mung bean and red lentil comfort pot with turmeric-cumin tempering, cool yogurt, sweet red pepper kachumber and pumpkin-seed crunch.

Eat nowMake-aheadContains mustard, soy
Hands-on23 minTotal time49 minEnergy797 kcalProtein43g
Recipe details
LightEasy-going

Equipment: Hob

Keep chilled after cooking

Kitchari Comfort Pot
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Tempering

Red pepper kachumber

Finish

Seasoning

Now we make

Method

23 min hands-on 49 min altogether
  1. 1
    Toast 10g pumpkin seeds in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  2. 2
    Rinse 75g dry split or whole mung beans, 41g dry red lentils and 55g dry basmati rice together under cold water, then drain
    πŸ– 2 min
  3. 3
    Finely dice 125g red bell pepper, then toss with half the 21ml lemon juice, half the 11g roughly chopped coriander leaf and half the ΒΎ tsp salt. Set aside while the kitchari cooks so it becomes lightly juicy but stays crisp
    πŸ– 3 min
  4. 4
    Warm 3ml olive oil in a saucepan. Add 1 tsp cumin, ΒΎ tsp mustard seeds, ΒΌ tsp turmeric and 1g optional curry leaves, then stir for 30-45 seconds until fragrant
    πŸ– 2 min
  5. 5
    Add 11g finely grated ginger, 1Β½ clove minced garlic and 1Β½ finely diced carrot. Stir for 2 minutes, then add basmati rice, mung beans, red lentils and 720ml water
    πŸ– 4 min
  6. 6
    Simmer gently for 24-28 minutes, stirring occasionally, until the rice and legumes are soft and porridge-like. Add more water if it starts catching before everything is tender
    πŸ– 4 minπŸ’€ 28 min unattended
  7. 7
    Cut 150g green beans into short lengths. Stir in green beans for the final 5 minutes so they cook through while keeping a little bite
    πŸ– 2 minπŸ’€ 3 min unattended
  8. 8
    Stir the remaining lemon and salt into the kitchari. Spoon into a bowl, add a cool spoon of 70g plain, unsweetened soy yogurt, then pile over the red pepper kachumber and finish with the remaining coriander leaf and pumpkin seeds. Eat soft and warm, or reheat the kitchari separately with a splash of water the next day
    πŸ– 3 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin CFolateFibre
Lower inVitamin E

Calories

797kcal

38%
Top contributors
Mung Beans Β· 24%Basmati Rice Β· 24%Red Lentils Β· 17%
22% cal

Protein

43.4g

69%
Top contributors
Mung Beans Β· 40%Red Lentils Β· 23%Basmati Rice Β· 9%
62% cal

Carbs

123.4g

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Mung Beans Β· 30%Basmati Rice Β· 27%Red Lentils Β· 16%
16% cal

Fat

14.5g

21%
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Pumpkin Seeds Β· 34%Olive Oil Β· 19%Mustard Β· 11%

Small numbers, big impact

Everyday essentials

Fibre35.76g
122%
Top contributors
Mung Beans Β· 53%Red Lentils Β· 12%Green Beans Β· 11%
Vitamin B120.00ΞΌg
0%
Vitamin D0.91ΞΌg
6%
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Soy Yogurt Β· 100%
Iodine0.00ΞΌg
0%
Iron12.89mg
72%
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Mung Beans Β· 27%Red Lentils Β· 24%Cumin Β· 13%
Zinc6.39mg
58%
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Mung Beans Β· 33%Red Lentils Β· 23%Pumpkin Seeds Β· 12%
Calcium418.70mg
42%
Top contributors
Soy Yogurt Β· 22%Water Β· 17%Mung Beans Β· 16%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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