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Ayurvedic Kitchari: Easy to make, easy to digest!

Ayurvedic Kitchari: Easy to make, easy to digest!

Kitchari is an Ayurvedic cleansing staple – it is easy to digest, healing & soothing to the system, rich in protein and fibre, and is considered “tri-doshic”, meaning it effectively balances all 3 doshas. I have been making it a lot recently, as it is an easy one-pot meal that feels very nourishing. You can even do a Kitchari cleanse, where you basically only eat Kitchari for a short period of time. Might be easier than a juice cleanse?! Definitely more warming during these cold months! It is essentially a water-based curry, so whilst it is nourishing, comforting and nutritious, it is actually quite light. I prefer mine quite “soupy”, but you could use 1-2 cups less water. Note, the water will be absorbed by the grains and beans when you let it sit for a while, or overnight. Add more water if you choose, or enjoy it chunkier 🙂 I hope you love it as much as me!

Ingredients

For: 6 servings
  • 1 cup brown rice soaked overnight and rinsed
  • 1 cup green mung beans soaked overnight and rinsed
  • 2L waters
  • 1 carrot chopped
  • 1/3 head cauliflower chopped into florets
  • 1 cup green beans chopped
  • 1 cup collard greens, silverbeet or kale chopped
  • 1 tbsp ground turmeric
  • 2 tsp fennel seeds (or cumin)
  • Himalayan pink sea salt and cracked black pepper, to taste
  • 1/4 cup coriander chopped, can omit
  • 1 handful sprouts/microgreens (to top, optional)

Instructions

  1. Soak the rice and mung beans in water overnight or for 4-8 hours (for easier digestion).
  2. Heat a non stick pan and toast the fennel or cumin seeds for 2-3 minutes.
  3. Meanwhile, place the rinsed beans and rice in a large pot with the 2L of water spices and fennel seeds (when ready). Bring the pot to boil, then lower heat and cover for 30 minutes, whilst you chop the veggies.
  4. After 30 minutes, throw the chopped vegetables into the pot. Cover and allow to cook for a further 20-30 minutes.
  5. Add in coriander or any herbs you wish to use. Season with salt and pepper last.
  6. Serve in bowls, decorating with extra herbs, microgreens or sprouts.
  7. Note, the great thing about Kitchari is it lasts! If the rice and beans soaks up all the water and you like the soup consistency, just add a little water to your bowl, maybe some extra spices to ensure flavour. If you wish to bulk it up on day 3 or 4, add 1 cup more water, and heat it up with additional salt, pepper, turmeric and veggies of choice... even just a handful of leafy greens!

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