Ayurvedic Kitchari

Kitchari is an essential part of an Ayurvedic diet. It’s traditionally a blend of basmati rice and mung dal. This recipe calls for lentils (as well as a small amount of rice), which I personally find easier to digest. These hearty and comforting foods are combined with healing vegetables and lots of spices to create a dish that has balancing properties for all three doshas. Kitchari is a staple of Ayurvedic living, as it nourishes the body, mind, and spirit. Incredible for Pregnancy and Postpartum.

INGREDIENTS

• 1 cup dried lentils
• 1/2 cup long grain brown rice
• 3 tablespoons ghee or coconut oil
• 4 cm grated fresh ginger
• 2 teaspoons ground cumin 
• 1 teaspoon ground coriander
• 1 teaspoon fennel seeds
• 1 teaspoon ground fenugreek 
• 1 teaspoon ground turmeric
• 1 teaspoon sea salt
• 4-5 cups vegetable stock/ filtered water / bone broth
• 2 cups of broccoli finely chopped into an almost rice-like texture 
• 1 zucchini coarsely grated (about 1 cup)
• 1 cup packed baby spinach roughly chopped
• 1/4 cup corriander leaves
• Coconut yogurt for serving and a squeeze of lime. 

METHOD 

• Soak lentils and rice overnight.
• Rinse the lentils and rice in a fine mesh strainer under cold water until the water runs clear.
• In a large lidded saucepan over medium-high heat, heat the coconut oil or ghee. Add the ginger and cook, stirring, for 30 seconds. Add the cumin, coriander, fennel seeds, fenugreek, and turmeric. Cook for another 30 seconds, until fragrant.
• Add the lentils and rice and stir to coat in the spices. Add the salt and pour in the water or stock, start with 4 cups and add a 5th if you need it later. Bring to a boil, cover, and reduce the heat to medium-low.
• Simmer for 35-45 minutes, stirring occasionally, until the peas/lentils are tender but not mushy and most of the liquid has been absorbed. (You may need to add more water/stock if the mixture becomes to dry or begins to stick to the bottom of the pan).
• Stir in the broccoli. Cover and cook for another 4-5 minutes. Stir in the zucchini and spinach, then remove from the heat and leave to stand for 5 minutes. Serve warm with coriander, coconut yoghurt and a squeeze of lime.

If you wish to freeze it, don't garnish yet.