Search
  • Elly McLean

Quick Kitchari

Kitchari is a traditional Ayurvedic dish - nourishing and easy to digest. Just try it once and you’ll understand why it’s often used as part of a longer term cleanse and feels a little like a big hug.


Traditionally, Kitchari is a slow cooked combination of rice, mung dal, spices, herbs and greens. Slow cooking makes the mung dal beautifully easy to digest, but knowing time is a luxury not all of us have I created this version with the intention of allowing that sense of digestive ease, while keeping prep time minimal.


This take on Kitchari is well suited to most gut healing protocols as it's low in FODMAPs and high in antioxidants. I love using turmeric in any gut healing! The reheated version also offers a beautiful dose of Resistant Starch (prebiotic), an important inclusion for gut microbiome health, especially if you consume a lower carbohydrate diet. So, I highly recommend you make a batch and save left-overs for the next day.


Quick Kitchari

Ingredients (Serves 2)


2 tbsp extra virgin coconut oil

2 tsp cumin seeds

1 tsp cumin powder

1 1/2 tsp turmeric powder

1 tsp coriander powder

1/4 cup basmati rice, rinsed well

1 cup coconut cream

3 cups veg stock

500g pumpkin, cut into 1cm cubes

1 bunch broccolini, cut in half

1/2 bunch of torn kale leaves, stalks removed

Coriander, washed well and roughly chopped

sea salt


Optional: chili flakes


Method

Heat oil in a shallow pan over high heat.

Add seeds and spices, stir for 30 seconds.

Add rice, coat in oil and spices.

Top with stock and coconut cream and stir to combine.

Bring to the boil, while waiting cube the pumpkin and add to the pan.

Once boiling, reduce heat and let simmer for 15 mins, uncovered. Stir throughout.

Add greens, cover and let simmer fora further 5 mins. Check, stir and add more water at this stage if you desire a more soup like consistency.

The rice and pumpkin should be tender, if not, place the lid back on and simmer for a further few minutes.

To serve, split evenly between two bowls and top with coriander. Add the chilli flakes at this point if you wish.


Enjoy and let me know what you think!

Quick Kitchari



0 views

©2019 by Nutritionelly.