1-Pot Chickpea Noodle Soup

Name: 1-Pot Chickpea Noodle Soup (Kitchari)
Prep time: 6 h 10 min
Cook time: 45 min
Total time: 6 h 55 min
Yield: 4 servings
Cuisine: Gluten-Free
Ingredients: 3/4 cup moong dal or chana dal; 1 1/2 Tbsp coconut or avocado oil ((or sub water, but the turmeric will be more bioavailable with a little fat)); 1 1/2 tsp cumin seed; 1 tsp mustard seed; 2 Tbsp grated (or finely chopped) ginger; 1-2 small serrano peppers ((seeds removed + diced // reduce or omit for less heat)); 1/4 tsp asafoetida ((a seasoning used in place of onion and garlic // or sub minced garlic*)); 1 cup diced tomatoes; 2 cups water; 2 whole cloves ((optional)); 2 whole cardamom pods ((optional)); 2 cups cauliflower rice*; 1/2 tsp garam masala; 1 tsp ground cumin; 1 tsp ground turmeric ((plus more to taste)); 2-3 Tbsp coconut aminos ((plus more to taste)); 1/4 tsp sea salt ((plus more to taste)); 1/3 cup light coconut milk ((optional // for creaminess, richness)); Cilantro; Lime or lemon; Roasted Vegetables

This 1-pot kitchari is a traditional Ayurvedic comfort soup made with moong dal, warm spices, and tomatoes that's naturally easy to digest and deeply soothing. It can be served over greens, grains, or roasted vegetables for a complete meal.

🌍Gluten-Free 🌍Indian-Inspired 🌍Vegan 🏷️Kitchari

Total

6h 55m

Servings

4

Difficulty

Expert

Est. Cost

$37–$61

Recipe Source

View original recipe

From Minimalist Baker · by Minimalist Baker

Ingredients

3/4 cup moong dal or chana dal
1 1/2 Tbsp coconut or avocado oil ((or sub water, but the turmeric will be more bioavailable with a little fat))
1 1/2 tsp cumin seed
1 tsp mustard seed
2 Tbsp grated (or finely chopped) ginger
1-2 small serrano peppers ((seeds removed + diced // reduce or omit for less heat))
1/4 tsp asafoetida ((a seasoning used in place of onion and garlic // or sub minced garlic*))
1 cup diced tomatoes
2 cups water
2 whole cloves ((optional))optional
2 whole cardamom pods ((optional))optional
2 cups cauliflower rice*
1/2 tsp garam masala
1 tsp ground cumin
1 tsp ground turmeric ((plus more to taste))
2-3 Tbsp coconut aminos ((plus more to taste))
1/4 tsp sea salt ((plus more to taste))
1/3 cup light coconut milk ((optional // for creaminess, richness))optional
Cilantro
Lime or lemon
Roasted Vegetables

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Instructions

1
Add moong dal (or chana dal) to a large pot or skillet and cover with cool water. Soak overnight (or for 6 hours). Once soaked, rinse and drain. Set aside in strainer.
2
Heat the same large pot or rimmed skillet over medium heat. Once hot, add oil (or water), cumin seed, mustard seed, ginger, serrano peppers, asafoetida*, and tomatoes. Sauté for a few minutes, stirring occasionally (see photo).
3
Next, add moong dal and sauté for a few minutes, stirring occasionally. Then add water, clove (optional), and cardamom (optional). Increase heat and bring to a low boil. Then reduce heat to a simmer, cover, and cook until moong dal is tender - about 15-20 minutes.
4
Add cauliflower rice, garam masala, cumin, turmeric, coconut aminos, and sea salt and stir to combine (see photo). Cover and cook until cauliflower rice is tender, about 10-15 minutes, stirring occasionally. If the mixture becomes too dry, add more water (you’re going for the texture in the photo).
5
Add coconut milk at this time for creamier texture (optional). Taste and adjust flavor as needed, adding more salt for saltiness, coconut aminos for depth of flavor, cumin for smokiness, or garam masala for warming/clove flavor.
6
Serve as is or over rice, greens, or roasted vegetables. We love this kitchari with roasted beets, sweet potatoes, cilantro, and this Tahini-Curry Paste Dressing.
7
Store leftovers in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat in the microwave or on the stovetop. Add more water or coconut milk if dry.

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Tips & Notes

Pro tips

Toast the cumin and mustard seeds in oil first to bloom their flavors before adding other ingredients.
Ginger should be freshly grated or finely chopped; older, dried ginger won't provide the same warmth and digestive benefits.
Simmer gently rather than boiling hard; kitchari benefits from slow, even cooking so the dal becomes creamy and the spices meld.
Remove serrano pepper seeds if you prefer gentler heat; the flesh alone delivers flavor without intense spice.

Substitutions

moong dal or chana dal → red lentils (cooks faster but less traditional; skip optional cloves)
coconut oil or avocado oil → sesame oil or ghee (note: changes flavor profile)
serrano peppers → jalapeño or fresh green chili (adjust quantity for heat preference)
asafoetida → minced garlic (approximately 1 teaspoon; flavor differs but maintains savory depth)

Storage & make-ahead

Store in an airtight container in the refrigerator for up to 4 days; reheat gently on the stovetop with a splash of water or broth if needed. This dish freezes well for up to 3 months.

Common Questions

What is the difference between moong dal and chana dal in this recipe?

Both work well here; moong dal cooks slightly faster and is considered easier to digest in Ayurvedic cooking, while chana dal has a nuttier flavor and slightly firmer texture.

Can I make this recipe without oil?

Yes, you can substitute water for the oil, though the turmeric will be less bioavailable without fat. A small amount of oil enhances absorption of fat-soluble nutrients.

What can I use instead of asafoetida?

Substitute minced garlic (about 1 teaspoon) for asafoetida; it won't replicate the exact flavor but provides similar savory depth.

How should I serve this kitchari?

Serve it as a standalone soup, or spoon over cooked grains, fresh greens, or roasted vegetables to create a complete one-pot meal.

Is this recipe naturally gluten-free?

Yes, all primary ingredients are naturally gluten-free. Verify that any optional additions and seasonings are certified gluten-free if that's a dietary requirement.