Summer Kitchari: An Ayurvedic Recipe to Cool Pitta & Support Digestion

When the summer heat rises, so can the heat within.

In Ayurveda, the summer is governed by pitta dosha—the fiery force of transformation that rules digestion, metabolism and intensity. While pitta gives us clarity, ambition and strong agni (digestive fire), too much of it can tip our inner balance to irritability, inflammation, heartburn, loose stools, rashes, breakouts or simply feeling hot-headed.

This is where food becomes medicine.

To stay cool, calm and nourished through the peak of summer, we turn to an Ayurvedic staple: kitchari, which is a warm, gentle, one-pot dish traditionally made with split mung beans and basmati rice. Below, we share our pitta-balancing summer variation, which is light, hydrating & infused with cooling herbs and vegetables that calm inflammation and soothe agni, without dampening your digestive fire.

Why Summer Kitchari?

Kitchari is more than comfort food; it is considered tridoshic (balancing for all three doshas) and supportive to agni. During pitta season, we adapt the classic recipe with ingredients that pacify pitta (↓p) while stabilizing vata & kapha (v= k=). Think fresh cilantro, fennel, coconut, zucchini, lime and mint to balance the heated energy associated with the summer season.

What makes it different?

• 2:1 ratio of rice to mung dal to keep the dish light, cooling and easy to digest

• More veggies, less density

• Cooling ingredients like cilantro, zucchini & lime—get the full Pitta-Balancing Foods List

• Digestive spices that calm without overheating

• Moist, warm & grounding without feeling heavy
  
  

Summer Kitchari supports:

• Soothing the gut & calming inflammation

• Promoting regular elimination

• Staying grounded & nourished through heatwaves

• Keeping vata & kapha stable while pacifying excess pitta

Pitta-Balancing Summer Kitchari Recipe

(p– | v= | k=)

Serves: 2–3
Time: 45 minutes
Season: Late spring through early fall

Ingredients:

• ½ cup white basmati rice
  
  

• ¼ cup split yellow mung dal
  
  

• 1 tbsp coconut oil or sunflower oil
  
  

• 2 tbsp  PAAVANI Pitta Spice Blend

• 4 cups water (add more if needed)

• ¼ tsp pink Himalayan salt (or to taste)
  
  

• 1 small zucchini, chopped
  
  

• 1 small carrot, chopped
  
  

• ½ cup green beans, chopped
  
  

• 1 tbsp shredded coconut (fresh or dried)
  
  

• ¼ cup chopped cilantro
  
  

• Juice of ½ lime
  
  

Toppings (optional but lovely):

• Fresh mint leaves
  
  

• Coconut yogurt or a spoonful of ghee
  
  

• A sprinkle of sunflower seeds or toasted fennel

 Directions: 

1. Rinse the mung dal and rice thoroughly until the water runs clear. Soak for 30 minutes if you have time (this helps digestion), then drain.

2. Warm the oil over medium heat in a medium pot. Add 2 tbsp of PAAVANI Pitta Spice Blend and stir gently until aromatic—about 30 seconds.

3. Add the rice and dal. Mix well to coat them in the spiced oil.

4. Pour in the water and add salt. Bring to a boil, then reduce heat to low and cover . Simmer for 20 minutes.

5. Stir in the chopped vegetables and shredded coconut. Continue cooking, stirring occasionally, for another 10–15 minutes, or until the dal is soft, the vegetables are tender, and the texture is soupy but not watery. 

6. Turn off the heat. Add the fresh cilantro and lime juice just before serving.

7. Garnish with fresh mint, a spoonful of coconut yogurt or ghee and any optional toppings you enjoy.

Why We Use More Rice Than Mung Dal

In this summer variation of kitchari, we use a 2:1 ratio of rice to mung dal to keep the dish light, cooling and easy to digest—ideal for balancing pitta. White basmati rice is naturally sweet, soft and soothing to the digestive tract, making it especially calming when internal heat is high. While mung dal is a wonderful source of plant-based protein, it’s also slightly astringent and can be drying or gas-forming if overused in hot weather. By using more rice than dal, this version supports gentle nourishment without overwhelming the system. That said, if you prefer a heartier texture or want more protein, feel free to adjust to a 1:1 ratio to suit your constitution or the season.

Why Use PAAVANI's Pitta Spice Blend in This Recipe?

At the heart of this summer kitchari is our handcrafted  Pitta Spice Blend  —a five-ingredient, organic formula designed to gently kindle agni while cooling excess heat in the digestive tract.

Made with coriander, cumin, fennel, turmeric and cardamom, this blend brings the perfect balance of flavor and function for pitta season. Coriander and fennel soothe inflammation and ease bloating, cumin enhances nutrient absorption without aggravating pitta, turmeric purifies the liver and blood, and cardamom adds a touch of sweetness that uplifts digestion, mood and the heart.

Instead of reaching for a cabinet full of spices, just add 1 tablespoon of this balanced blend during your cooking process to infuse your kitchari with seasonal harmony and Ayurvedic ease.

How Summer Kitchari Balances the Doshas:

• Pitta ↓ Cooling herbs, coconut, lime and PAAVANI’s Pitta Spice Blend pacify excess heat, calm inflammation and soothe irritability.
  
  

• Vata = The dish is warm, lightly spiced, grounding and moist—great for maintaining vata balance in warmer months.
  
  

• Kapha = Though kitchari can be heavy, this version is lightened with veggies, lime and digestive spices, making it supportive for kapha when eaten warm and in moderation.
  
  

Make It a Full Summer Ritual

While food plays a significant role in seasonal balance, your entire lifestyle helps support a peaceful summer mind-body state. Here’s how to stay cool in every way:

• Favor cooling herbs like cilantro, mint, fennel, coriander & cardamom.
  
  

• Eat your largest meal at lunch, when agni is at its strongest. Skip heavy dinners.

• Avoid excessive spicy, fried or acidic foods that increase pitta. Get the full Pitta-Balancing Foods List.

• Practice  Abhyanga  (self-oil massage) with our Pitta Body Oil for cooling, anti-inflammatory hydration.

• Sip cooling herbal infusions like our Cool & Calm Blend Tea throughout the day.

• Stay out of direct sun during peak hours. Take walks in the early morning or evening to avoid peak sun & maintain inner equilibrium.

Your Summer Reset Starts Here

This summer, let your meals be a ritual of restoration. With the right foods, herbs and intentions, you can enjoy the heat of pitta season without burning out. Let this pitta-balancing kitchari be a staple in your summer kitchen that nourishes your body, calms your mind and gently restores balance from within.

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