For a low FODMAP version of this healing kitchari recipe, probably more suitable for an IBS/SIBO set, you can find an updated recipe in my cookbook, SIBO made easy.
Since I started learning more about treating autoimmune diseases and write a book about it.
Whenever I get back from a particularly sticky vacation, or if my digestion feels stagnant, I turn to warming bowls like this one.This is a great compliment Complete detox or any period Liver cleanse.
Kitchari, for those unfamiliar, is a The Flagpole Recipe for Healing Ayurvedic Cuisine, said to be the best combination of nutritious foods that won’t tax your digestive system.If you are unfamiliar with the philosophy and teachings of this ancient medicine, I highly recommend listening my interview on the podcast It tackles the Ayurvedic approach to gut health and nasty weight fluctuations.
What is kichari?
Kitchari is traditionally made from a mixture of yellow lentils or peas, basmati rice, digestive spices and ghee. With the rise of Paleoism, I know some of you may find this odd. Aren’t legumes and grains difficult to digest?
Why Kitchari heals the digestive system?
The theory behind the efficacy of this dish has a lot to do with the concept of food bonding. Single-nutrient fasting gives our digestive systems a much-needed break from processing a bunch of different foods at each meal. The dal and rice are cooked until mushy so they are easier to absorb. The spice mix irritates our belly, while ghee (or coconut oil) helps lubricate your pipes and allow fat-soluble nutrients to absorb.
This kitchari recipe, adapted from Leah Vanderveldt’s great book new nourishment, is also rich in vegetables to increase fiber, vitamins and minerals. This may go against the grain (literally and figuratively) of traditional recipes, but since the vegetables are also cooked until very soft, it doesn’t tax your system too much and makes the kitchari recipe feel more like a complete meal.
Is Kitchari low FODMAP?
Although one of the main ingredients is beans, this dish is actually easy to adapt to a low FODMAP diet. In fact, my new book has a recipe for low FODMAP brown rice kitchari, SIBO made easy.
To start with this kitchari recipe, just double the rice and skip the peas or lentils, and limit the broccoli to 2 cups. This mixture has no onions or garlic, so this time around, you’re covered in that department. And you can leave out the yogurt topping.
In fact, traditional kitchari is a subtle nod to what many of us who have tried a low-FODMAP diet know: Onions and garlic may irritate many. It’s no surprise that they are omitted as part of the therapeutic aspect of the dish.
Other Kitchari Ingredients
One of my favorite cleansing herbs is coriander, which is an all-star chelating agent.If you’re doing a paradetox, even for a while Silk treatment, I highly recommend adding a few handfuls of leaves to your finished dish or making it into a soup. So for flavor and health benefits, I think this is the perfect way to decorate your green kitchari bowl.
This recipe is naturally vegan, dairy-free, gluten-free, nut-free, and soy-free. But some people also add a dollop of plain unsweetened yogurt to boost probiotics. Whenever I do a liver detox or heal my digestion, I try to steer clear of dairy, but coconut yogurt will work just fine.
Finally, this recipe is intentionally simple, using only fresh ginger and digestive spices like turmeric, coriander, cumin, fennel seeds, and fenugreek. As I mentioned above, there was deliberately no scallions and no spicy ingredients other than the slight heat from the ginger. But if you’re just enjoying this recipe as a healthy dinner rather than a cleanser, I’d say a little hot sauce or chili crunch makes it even more delicious. Don’t shoot the messenger!
All in all, this kitchari recipe couldn’t be easier. Since you cook rice and lentils with so much liquid, it’s hard to mess up. If you find your grains are too dry and not fully softened, add more water. It benefits from a degree of experimentation and feel, but it’s also hard to screw up.
If you plan to address any health issues, my meal plan Probably the perfect way to approach them together. Kitchari is a great pantry option, as are some of my recipes pantry planner.
With health and hedonism,
Phoebe
Ayurvedic Clean Green Kitchari Bowl
This Green Kitchari Bowl recipe is adapted from Leah Vanderveldt’s Fabulous Cookbook new nourishment. Fennel seeds are the sleeping spice here and are great for digestion. Kitchari is a staple in therapeutic Ayurvedic cooking, as the rice and lentils are boiled until easy to digest, and the bottom is layered with auxiliary spices and ginger. I like that Leah adds lots of greens to help with cleaning.
raw material
-
1
cup
Dried yellow peas or lentils -
1/2
cup
long grain brown rice -
3
spoon
Ghee or coconut oil -
1
spoon
grated fresh ginger -
2
teaspoon
Cumin Powder -
1
teaspoon
minced coriander -
1
teaspoon
fennel seeds -
1
teaspoon
Fenugreek -
1
teaspoon
Turmeric Powder -
1
teaspoon
sea salt -
5
cup
vegetable broth or water -
1
small crown broccoli
Chopped to an almost rice-like texture (about 2 cups total) -
1
medium zucchini
coarsely ground (about 1 cup) -
1
cup
packaged baby spinach
roughly chopped -
1/4
cup
coriander leaves -
Plain full-fat Greek yogurt
service for something
instruct
-
Rinse the yellow peas or lentils and rice in cold water in a fine mesh colander until the water runs clear.
-
In a large saucepan with a lid, heat coconut oil or ghee over medium-high heat. Add the ginger, stir and cook for 30 seconds. Add cumin, coriander, fennel seeds, fenugreek and turmeric. Cook for another 30 seconds, until fragrant.
-
Add peas or lentils and rice, toss to coat, and coat with spices. Add salt and pour into water or vegetable stock. Bring to a boil, cover and reduce heat to medium-low. Simmer for 35-45 minutes, stirring occasionally, until the peas/lentils are soft but not mushy and most of the liquid has been absorbed. (You may need to add more water if the mixture dries out or starts to stick to the bottom of the pan).
-
Stir in the cauliflower. Cover and cook for another 4-5 minutes. Add zucchini and spinach, then remove from heat and let stand for 5 minutes. Sprinkle with cilantro and plain yogurt if desired and serve hot.
recipe notes
Make low FODMAP friendly: Double the rice, skip peas or lentils, limit broccoli to 2 cups. This mixture has no onions or garlic, so this time around, you’re covered in that department. And you can leave out the yogurt topping.
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!Need help finding lasting lifestyle changes? Let’s work together to find a way forward.mine 4 Week Wellness Course Might just change your life. Free of gluten, dairy, corn, soy, and refined sugar, the 4-week recipe, not to mention delicious AF, is the perfect way to explore food sensitivities and heal messes inside and out.
