The most healing meal

If you have not yet tried something called kitchari, you really need to.

Kitchari is "the world's most digestible meal". This healing recipe uses cooked lentils, rice and greens. It’s a gluten-free, vegan staple of Ayurvedic cooking since the grains and legumes are well-cooked and the base is layered with supportive spices and ginger.

What is it, exactly? Kitchari is traditionally made from either yellow lentils or split peas, basmati rice, a mixture of digestive spices and ghee. The theory behind this dish’s effectiveness really has a lot to do with the concept of food combining. This meal is a style of mono-nutrient fast, which can give our digestive systems a much-needed break from dealing with a mess of different foods every meal. The dal and rice is cooked until just short of mush, so it’s easier to digest and absorb. The spice mix fires up our belly, and the ghee (or coconut oil) helps lube up your digestive system.

This recipe is naturally vegan, dairy free, gluten free, nut free and soy free. I like to add a scoop of plain unsweetened yogurt just before I eat this (coconut yogurt would work well too).

Give this recipe a shot the next time you want to give your digestive system a break!

Ayurvedic Green Kitchari Bowl:

• 1 cup dried yellow split peas or lentils

• ½ cup long grain brown rice

• 3 tablespoons ghee or coconut oil

• 1 tablespoons fresh gingerroot (grated)

• 2 teaspoons ground cumin

• 1 teaspoon ground coriander

• 1 teaspoon fennel seeds

• 1 teaspoon ground fenugreek

• 1 teaspoon ground turmeric

• 1 teaspoon sea salt

• 5 cups vegetable stock or water

• 1 small crown broccoli (finely chopped into an almost rice-like texture), about 2 cups total

• 1 medium zucchini (coarsely grated), about 1 cup

• 1 cup packed baby spinach (roughly chopped)

• ¼ cup cilantro leaves (optional)

• Plain full-fat Greek yogurt for serving

  
  

1)    Using a fine mesh colander, rinse the yellow split peas or lentils and rice under cold water until the water runs clear

2)    Set a large saucepan with a lid over medium-high heat. Heat the coconut oil or ghee and add the ginger. Cook, stirring, for 30 seconds. Add the cumin, coriander, fennel seeds, fenugreek and turmeric. Cook for another 30 seconds, until fragrant

3)    Add the rice and peas or lentils; stir to coat with the spices. Add the salt and pour in the water or vegetable stock. Bring to a boil, cover, and reduce the heat to medium-low

4)    Simmer for 35 to 45 minutes, stirring occasionally, until the vegetables are tender but not mushy and most of the liquid has been absorbed. (You may need to add more water if the mixture becomes to dry or begins to stick to the bottom of the pan)

5)    Add the broccoli. Cover and cook for another 4 to 5 minutes

6)    Stir in the zucchini and spinach, then remove from the heat and leave to stand for 5 minutes

7)    Serve warm scattered with the cilantro and plain yogurt, if desired

Kitchari is easily digestible, giving your tummy a break. Did I mention that it is also super yummy...?