Kitchari

Casey Berglund

Kitchari is traditionally made from either yellow lentils or split peas, basmati rice, a mixture of digestive spices, and ghee.

Why is Kitchari healing for the digestive system?

The theory behind this dish’s efficacy has a lot to do with the concept of food combining. A mono-nutrient fast gives 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 absorb. The spice mix fires up our belly, and the ghee (or coconut oil) helps lube up your tubing and allows fat-soluable nutrients to assimilate.

Ingredients

• 1 cup dried yellow split peas or lentils
• 1/2 cup long grain brown rice
• 3 tablespoons ghee or coconut oil
• 1 tablespoons 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
• 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
• 1/4 cup cilantro leaves
• Plain full-fat Greek yogurt for serving

Instructions

• Rinse the yellow split peas or lentils and rice in a fine mesh colander 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 split peas or lentils and rice and stir to coat in 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. 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 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 scattered with the cilantro and plain yogurt, if desired.