Recipe description
June 11, 2026
Millet Lentil Kitchari
Gentle, fiber-rich millet-lentil meal for digestive balance and gut-friendly days.
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from millet and lentils.
- Includes polyphenol-rich spices and herbs.
- Plant-based protein with balanced fats for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
millet
100
gram
Lentils
100
gram
Oil, olive
2
tablespoon
Ginger
1
teaspoon
Seed, cumin
1
teaspoon
Turmeric
1
teaspoon
Salt
0.5
teaspoon
water
800
ml
Coriander
10
gram
Instructions
1
Rinse millet and lentils under cold water.
2
Heat olive oil in a pot over medium heat.
3
Add ginger, cumin, and turmeric; sauté for 2 minutes until fragrant.
4
Stir in the millet and lentils, followed by water and salt.
5
Bring to a boil, then reduce heat and simmer for 25-30 minutes, until the grains are tender.
6
Stir in chopped fresh coriander before serving.
Nutrition
380 kcal
Calories
12 g
Protein
60 g
Carbohydrates
10 g
Fiber
6 g
Sugar
8 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
What is millet lentil kitchari?
A comforting bowl made from millet and lentils with warm spices, delivering a balanced, fiber-rich meal.
Is this dish gluten-free?
Yes, naturally gluten-free, but watch for cross-contamination with shared equipment or packaged spices.
Is it suitable for vegetarians or vegans?
Yes, it is plant-based and can be prepared vegan.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; reheat gently on the stove or in the microwave.
What are the health benefits of this dish?
High in fiber from millet and lentils, plus plant protein and polyphenols from spices that support gut health.
How do I cook millet and lentils together for kitchari?
Rinse both, simmer with enough liquid until tender, then season with spices and adjust with more water if needed.
Can I customize it with vegetables or extra protein?
Yes—add vegetables like carrots, spinach, or peas; you can also include tofu or tempeh for more protein.
How spicy is it, and how can I adjust the heat?
Typically mild to medium; reduce chili or omit it, and add lemon or a jalapeño at serving to tailor the heat.
Are there common allergens or dietary concerns I should know?
Millet and lentils are gluten-free; watch for toppings with sesame, nuts, or dairy; lentils can cause gas for some people.
What is a typical serving size and approximate nutrition?
A bowl about 1 cup cooked as a main meal; nutrition varies, but it’s generally rich in fiber and plant protein.
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