Easy One Pot Nourishing Meal for Caregivers: A Healing Recipe from Ayurveda

When you're caring for someone else, it's easy to skip meals, grab whatever's on hand, or forget to eat altogether. But over time, this kind of depletion adds up, leaving you tired, bloated, or just not quite yourself.

Ayurveda offers a beautiful solution: warm, simple meals that are easy to digest, deeply nourishing, and quick to prepare.

One of the most beloved recipes? 

Kitchari is a one-pot wonder that supports digestion, rebuilds energy, and offers comfort with every bite.

What Is Kitchari?

Kitchari (pronounced kitch-a-ree) is a traditional Ayurvedic dish made from split mung beans (you can use red lentils), basmati rice, warming spices, and seasonal vegetables. It’s light enough for sensitive digestion, yet hearty enough to sustain you through busy days.

Think of it as Ayurveda’s version of chicken soup—only plant-based, grounding, and packed with gentle healing.

 Why It’s Perfect for Caregivers

✔ One pot = less cleanup

✔ Easy to digest = less bloating, more energy

✔ Customizable = works for all seasons and needs

✔ Comforting = brings emotional grounding and calm

Whether you eat it for lunch, dinner, or even a warm breakfast on a chilly day, kitchari gives your body a break from the digestive overload and your nervous system a moment to reset.

Simple Kitchari Recipe (Caregiver-Friendly Version)

Ingredients:

• 1/2 cup split yellow mung dal (or red lentils if in a pinch)

• 1/2 cup white basmati rice

• 1 tbsp ghee or coconut oil

• 1 tsp cumin seeds

• 1/2 tsp turmeric

• 1 tsp grated ginger

• 1/2 tsp salt (or to taste)

• 1/2 tsp coriander + optional pinch of fennel or cinnamon

• 4–5 cups water (adjust for desired consistency)

• Optional: 1 cup of chopped veggies (carrot, zucchini, spinach, sweet potato)

Instructions:

1. Rinse rice and dal until the water runs clear.

2. In a pot, melt ghee and add cumin seeds, turmeric, and ginger. Sauté gently.

3. Add rice, dal, salt, and spices. Stir.

4. Add water and bring to a boil. Then cover and simmer for 30–40 mins, until soft.

5. Add veggies halfway through cooking time. Serve warm with a drizzle of ghee.

Let Food Be Part of Your Healing

Caregivers give so much. Making a pot of kitchari (even just once a week) can be an act of reclaiming nourishment, simplicity, and care for yourself.

Because when your digestion is calm, your energy is steady. And when your energy is steady, your heart can keep showing up with love.

Curious how Ayurvedic cooking can help ground yourself?

Book an Ayurvedic Consultation