When chilly weather and flu season get you down, turn to this cozy and nourishing Instant Pot kitchari. Packed with protein and immune-boosting ingredients, this oil-free dish is a great choice for when you need a self-care moment.
Why you’ll love this recipe
- Comforting and nourishing: Kitchari is a traditional Indian comfort food, known for being a well-balanced meal that is easy to digest.
- Easy to prepare: This recipe does not require intensive prep or much active cooking time. You’ll need to chop and briefly cook a few ingredients, but the Instant Pot will take over from there and do the heavy lifting.
- Super healthy: Instant Pot kitchari is high in protein and fiber, thanks to its combination of lentils and brown rice. It’s also seasoned with a range of spices known for their health benefits. And it’s oil-free, eliminating unnecessary fat.
Ingredients
- Serrano pepper: Adds moderate spice. Feel free to substitute a jalapeño for less spice or if serranos aren’t available in your area.
- Fresh ginger: Adds spicy warmth. Ginger is known for its anti-inflammatory and immune-boosting properties. It is also great for digestion and settling an upset stomach.
- Water: For cooking the lentils and rice.
- Yellow lentils: Also called moong dal or yellow dal. They develop a creamy texture when cooked, making them ideal for comforting dishes. They are high in protein, fiber, and iron.
- Uncooked brown rice: Brown rice has a chewier texture than white rice. It supports digestion and helps maintain steady blood sugar levels, giving you energy for hours. If you prefer something easier to digest than brown rice, you can switch it out for white basmati or jasmine rice.
- Cauliflower: Either fresh or frozen will work. Cauliflower adds some texture and a mellow flavor. It is also high in fiber and vitamins C and K, and contributes immune system benefits and anti-inflammatory properties.
- Ground cumin: Adds an earthy, slighly smoky flavor. Cumin promotes digestion, boosts immunity, and lowers inflammation.
- Garam masala: A blend of warming spices that contributes a depth of flavor.
- Ground coriander: Adds a subtle aromatic brightness.
- Ground turmeric: Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties. It also enhances the warm golden color of the kitchari.
- Ground white pepper: White pepper contributes a warm, subtle heat. Feel free to substitute freshly cracked black pepper if you don’t have white pepper on hand. Because black pepper has a more intense flavor, you’ll likely need less of it.
- Ground cayenne pepper: Optional; for more spice.
- Freshly squeezed lemon juice: For brightness and acidity.
- Fresh baby spinach leaves: Baby spinach has a mild taste and cooks down easily. You can use frozen spinach instead; just make sure to thaw it and drain off any excess water before adding it to the Instant Pot (to avoid diluting the kitchari).
- Kosher salt or fine sea salt: Optional; to enhance the flavor.
See recipe card for quantities.
Instructions
Step 1: Sift through the lentils and rice to search for and discard any rocks. Then, rinse and drain the lentils and rice in a colander over the sink.
Step 2: Make sure the stainless-steel inner pot is in the Instant Pot. Select Sauté and press Start. Let the Instant Pot heat up for a minute, then add a splash of the water, the serrano pepper, and the ginger. Cook until softened, about 2 minutes. Push Cancel.
Step 3: Add the rest of the water to the Instant Pot, along with the lentils, rice, cauliflower, cumin, garam masala, coriander, turmeric, white or black pepper, and cayenne pepper (if using). Stir well.
Step 4: Put the lid on the Instant Pot and lock it in place by turning it to the right until you hear a beep. Select Pressure Cook on High for 23 minutes and press Start.
Step 5: When the timer beeps at the end of 23 minutes, let the pressure release naturally for at least 10 minutes. Then, use a wooden spoon to press the Pressure Release knob to quickly release any remaining pressure. Once the pressure has fully released (i.e., the metal Float Valve drops), twist the lid to the left to unlock it.
Step 6: Remove the lid. Add the lemon juice and spinach. Stir until the spinach wilts. The kitchari will have a soft, fluffy porridge-like consistency. Taste and adjust the flavor to your preferences by adding additional spices, lemon juice, pepper, and/or a pinch of kosher or fine sea salt (optional). Serve warm.
Substitution
Brown rice is more nutrient-dense than white rice, but it is harder to digest, given its high fiber content. If you prefer your kitchari to be more gentle on your digestive system, you can substitute white basmati or jasmine rice. Because white rice has a shorter cook time, I suggest setting the Pressure Cook on High setting to 10 to 15 minutes, instead of the 23 minutes written in the recipe. You should still allow at least 10 minutes for a natural pressure release after the cooking cycle completes.
Equipment
- Cutting board
- Sharp knife
- Measuring cups
- Measuring spoons
- Colander
- Instant Pot (I used a 6-quart Instant Pot)
- Spoon
Storage
Store any leftovers in the fridge for up to 5 days. Leftovers may also be frozen and are best enjoyed within a month.
FAQ
Kitchari (also known as khichdi, khichidi, and khichri, among other things) is an Indian dish consisting of spiced lentils (often yellow lentils) and rice. It’s known for providing balanced nutrition and promoting digestion.
Yes! This Instant Pot kitchari recipe includes cauliflower and spinach, but you can also try it with other vegetables, such as sweet potatoes or zucchini. Vegetables will add nutrients, but because they are cooked down, they will still be easy to digest.
Kitchari is known for its cleansing and balancing properties. It is high in protein, fiber, and nutrients with benefits ranging from cell protection to improving metabolism.
Related
Looking for other Instant Pot recipes? Try these:
Instant Pot Kitchari
Equipment
- cutting board
- sharp knife
- measuring cups
- measuring spoons
- colander
- Instant Pot (I used a 6-quart Instant Pot)
- spoon
Ingredients
- 1 serrano pepper membranes and seeds removed, minced
- 1 inch fresh ginger minced
- 6 cups water
- 1½ cups yellow lentils
- 1 cup uncooked brown rice
- 1½ cups cauliflower (fresh or frozen), roughly chopped
- 1 teaspoon ground cumin
- 1 teaspoon garam masala
- ½ teaspoon ground coriander
- ¼ teaspoon ground turmeric
- ¼ teaspoon ground white pepper (or freshly cracked black pepper, to taste)
- ¼ teaspoon ground cayenne pepper (optional; for more spice)
- 1 to 2 tablespoons freshly squeezed lemon juice plus more to taste (I used 2 tablespoons total)
- 3 handfuls baby spinach leaves (about 3 cups), loosely packed
- 1 pinch kosher or fine sea salt (optional)
Instructions
- Spread out the lentils and rice, searching for and discarding any rocks. Rinse and drain the lentils and rice in a colander.
- Make sure the stainless-steel inner pot is in the Instant Pot. Select Sauté and press Start. Let the Instant Pot heat up for a minute, then add a splash of the water, the serrano pepper, and the ginger. Cook until softened, about 2 minutes. Push Cancel.
- Add the rest of the water to the Instant Pot, along with the lentils, rice, cauliflower, cumin, garam masala, coriander, turmeric, white or black pepper, and cayenne pepper (if using). Stir well.
- Put the lid on the Instant Pot and lock it in place by turning it to the right until you hear a beep.
- Select Pressure Cook on High for 23 minutes and press Start.
- When the timer beeps at the end of 23 minutes, let the pressure release naturally for at least 10 minutes. Then, use a wooden spoon to press the Pressure Release knob to quickly release any remaining pressure.
- Once the pressure has fully released (you’ll know this has happened when the metal Float Valve drops), twist the lid to the left to unlock it.
- Remove the lid. Add the lemon juice and the spinach. Stir until the spinach wilts. The kitchari will have a soft, fluffy porridge-like consistency. Taste and adjust the flavor to your preferences by adding additional spices, lemon juice, pepper, and/or a pinch of kosher or fine sea salt (optional). Serve warm.
Notes
- This recipe is not aggressively seasoned; the spice combination is meant to be subtle, warming, and comforting. If you do want a more assertive flavor profile, add a bit more garam masala and/or cumin at the end, tasting as you go to make sure you don’t overdo it.
- For easier digestion, you can substitute white basmati or jasmine rice. I have not tested this recipe with white rice, but because it has a shorter cook time than brown rice, I suggest setting the Pressure Cook on High setting to 10 to 15 minutes. Allow at least 10 minutes for a natural pressure release.
