k Ayurvedic Kitchari Bowl k
Kitchari (pronounced kich-uh-ree) is possibly one of the most healing and comforting foods on the planet. It is the traditional cleansing / detox food of Ayurveda due to its nourishing and easily digestible base ingredients. I cook this dish on my yoga retreats, especially when working on the crown chakra as it is deemed a perfect “clean” balanced meal. It’s rather like a soupy rissotto with a base of mung beans and whole grain brown 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 x
Ingredients (serves 4)
200g mung beans
75g long grain brown rice (1 cinnamon stick)
2 bay leaves
2 tablespoons coconut oil
1 tablespoons grated fresh ginger
3 cloves garlic
1 onion very finely chopped
1 teaspoon ground cumin
1 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
Finely chopped vegtables
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
Handful fresh coriander leaves
1 lemon to squeeze
(Optional hemp seed and nigella seeds to garnish)
• Rinse the mung beans and rice in a sieve under cold water until the water runs clear. Transfer to a pan and cover well with water, season with salt and add the bay leaves and cinnamon stick then bring to the boil for approx 25 minutes and drain the cooking liquor.
• Meanwhile in a large saucepan over medium heat, add the coconut oil until it heats and then add the onion and cook until transparent but not browned.
• Add the garlic and ginger and cook for a further minute. Add the dry spices: cumin, coriander, fennel seeds, asafoetida and turmeric. Cook for another minute until delicious and fragrant.
• Next add all the chopped vegetables and cook for 5 minutes
• Add the nearly cooked mung beans and rice and stir to coat in the spices. Pour over the vegetable stock. Bring to a boil, cover then simmer gently for approx. 30 minutes, stirring occasionally until most of liquid has been absorbed.