gut healing kitchari
This Ayurvedic kitchari recipe is easy on your digestion and perfect for when your gut needs a little “reset” and gentle nourishment.
Ingredients
2 tbsps coconut oil
2 tsp brown mustard seeds
2 tsp fennel seeds
2 tsp cumin seeds
2 tsp fenugreek seeds
2 tsp turmeric
2 tsp ground ginger
1 tsp ground coriander
1/2 tsp ground cumin
1 tsp sea salt
1 tsp black pepper
2 cups split mung bean dahl (or golden lentils), soaked for at least 8 hours, then strained & rinsed
1 cup white basmati rice
3 - 5 cups chopped vegetables*
4 cups vegetable broth
4 cups water
2 bay leaves
2-inch piece of kombu
Toppings: ghee, cilantro, Braggs liquid aminos, gamasio, lime
*You can choose any veggies, but if you’re following a low-FODMAP diet please choose appropriate vegetables. Veggies that work well in this recipe are carrots, zucchini, spinach, broccoli, asparagus, and cauliflower.
Preparation
Heat the oil in a large stockpot or dutch oven. Once melted, add the spices. Cook the spices in the oil until they start to become quite aromatic, about 2 - 3 minutes.
Add the beans, rice, and veggies and give it a quick stir to ensure the spices are evenly coating the rest of the ingredients. Pour in the liquids and stir in the bay leaves and kombu.
Bring the mixture to a boil, then reduce to simmer and cover and cook for about an hour. Remove the lid, give the mixture a good stir and add a touch more liquid if desired.
When ready to serve, portion out between bowls. Top with ghee, cilantro, liquid aminos, gamasio, and lime if desired.