k Ayurvedic Kitchari Bowl k
After my recent travels to beautiful India I would like to share my Kitchari (pronounced kich-uh-ree) recipe with you as it’s possibly one of the most healing and comforting foods on the planet. Perfect to be eating right now in these uncertain times and particularly when we need to boost and take care of our immune systems.
In India it is given to the sick and elderly and even young babies! It is the traditional cleansing / detox food of Ayurveda due to its nourishing and easily digestible base ingredients.
I often cook this dish on yoga retreats as it is deemed a perfect “clean” balanced meal. Taste wise it’s rather like a delicious soupy risotto with a base of mung beans and whole grain brown rice (better still you can use organic red rice) along with finely chopped veggies and anti inflammatory powerhouses: fresh turmeric, ginger, garlic and plenty of beautiful Indian spices.
Despite what you might consider being carbs heavy, it actually feels ‘light’ and only subtly spicy with a deep fragrance of an exotic spice market. It tastes incredible.
I also love using warming sweet spices like cinnamon and fennel as they are the sleepier yet dominant spices and fantastic for digestion. With a squeeze of fresh lemon or lime, it adds a citrus pop and elevates the dish even further. This is a perfect cleansing, warming, grounding and deeply soul-satisfying meal and after your second spiritual spoonful you will be instantly hooked.
Sat Nam, Nameste and stay well x
Ingredients (serves 4)
200g mung beans (soaked overnight if possible)
75g organic red rice (or long grain brown rice)
2 bay leaves
2 tablespoons coconut oil
1 tablespoons grated fresh ginger
3 cloves garlic
1 onion very finely chopped
1 teaspoon ground cumin1 teaspoon ground coriander
1 teaspoon fennel seeds
1 teaspoon asafoetida (if you can get it)
1 teaspoon ground turmeric (or fresh root if you can get it)
1 teaspoon sea salt
1 – 1.5 litre good quality organic vegetable stock (hot from kettle)
1 small crown broccoli finely chopped into an almost rice-like texture
1 carrot diced super small
1 celery stick cut super small
Red pepper diced super small
Big handful fresh coriander leaves (use the stalks when you add the veggies)
1 cinnamon stick
(optional garnish of hemp seed and nigella seeds)
1 lemon to squeeze – it is lovely to serve with a probiotic mint cucumber raita…
1. Rinse the mung beans and rice in a sieve under cold water until the water runs clear.
2. Meanwhile in a large saucepan over medium heat, add the coconut oil until it heats up, and then add the onion and cook until transparent but not browned.
3. Add the garlic and ginger and cook for a further minute. Add all the dry spices: cumin, coriander, fennel seeds, asafoetida and turmeric. Cook for another minute until delicious and fragrant.
4. Add the rice and mung beans with the cinamon stick and bay leaves and stir to coat in the spices. Pour over the vegetable stock. Next add all the chopped vegetables and the fresh coriander stalks.
5. Bring to a quick boil, cover then simmer gently for approx. 30 to 40 minutes, stirring occasionally until most of liquid has been absorbed but it is still like a wet risotto
6. Stir in chopped fresh corinader and serve with lemon and nigella seeds if you have (it’s lovely with soy sauce and chilli flakes for added spice)