Kitchari is a term derived from Sanskrit meaning “mixture,” and usually refers to a combination of legumes and rice, cooked together. In Ayurvedic practice, this is a traditional healing food. The warming spices and ginger help give your digestive system a much-needed break. You can serve this soothing bowl topped with diced avocado and heaps of fresh cilantro, or try folding in some baby spinach right at the end.
Ayurvedic vegan Kitchari recipe to heal from the inside out
- 1 cup dried yellow split peas
- ½ cup chopped sweet white onion
- ½ cup finely chopped carrot
- 6 cups low-sodium vegetable broth
- ½ cup uncooked brown basmati rice, rinsed
- 1 tablespoon minced fresh ginger
- ¾ teaspoon sea salt
- 1 fresh Thai red or serrano chile, halved lengthwise, plus more for garnish, if desired
- 1 teaspoon ground cumin
- 1 teaspoon black mustard seeds
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- Juice of 1 lemon
- ½ cup chopped fresh cilantro
- 1 ripe avocado, pitted, peeled, and chopped
- Soak the split peas in water to cover overnight. Drain, rinse, and set aside.
- Heat a heavy soup pot over medium heat. Add the onion and carrot and dry sauté, stirring now and then, until the vegetables begin to stick to the pan, about 2 to 3 minutes. Add 1/4 cup of the broth and stir to deglaze the pan. Stir in the split peas, rice, ginger, salt, and remaining 53/4 cups broth. Add the chile and bring to a simmer. Reduce the heat to medium-low, cover, and simmer gently until the peas begin to fall apart but aren’t melting, 30 to 35 minutes.
- In a small sauté pan, toast the cumin and mustard seeds over medium-high heat until the seeds are fragrant and begin to pop, 1 to 2 minutes, shaking the pan now and then. Add the coriander and turmeric and toast until fragrant, 15 to 30 seconds, shaking the pan continuously.
- and cilantro.
- Serve with the avocado and additional sliced fresh chile (if you like it hot).
Excerpted from the book THE WHOLE FOODS COOKBOOK by John Mackey, Alona Pulde, MD and Matthew Lederman, MD. Recipes by The Sarno Brothers of Wicked Healthy Copyright © 2018 by Whole Foods Market IP, LP and Transition to Health, Inc. Reprinted with permission of Grand Central Life & Style. All rights reserved.
Image Credit: Ha Lam
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