Inspired by Ayurvedic principles and evidence-based research, this Gut-Loving Kitchari is my go-to when I am looking to show my gut some TLC and is the reason it appears regularly on my meal planner. The dal-like texture of rice and yellow peas is cooked until just short of a mush, making it easier to absorb the powerful healing nutrients. The chosen spices fire up our digestion whilst the ghee (or coconut oil) helps to ‘lube up’ your intestines to keep things moving in the right direction whilst increasing absorption of fat-soluble nutrients such as Vitamins A, D, E and K.
INGREDIENTS – Serves 4
1 cup dried yellow split peas
1/2 cup brown rice
3 Organic Ghee or Coconut Oil
1 tablespoons grated fresh ginger
2 teaspoons ground cumin seeds
1 teaspoon fennel seeds
1 teaspoon ground fenugreek
1 teaspoon ground turmeric
5 cups of Organic Bone Broth/vegetable stock
1 crown broccoli chopped
1 courgette (chopped)
1 cup packed baby spinach roughly chopped
1/4 frozen peas
Plain natural Coconut Yoghurt
In a large lidded saucepan heat ghee and add the ginger and cook, stirring, for 30 seconds. Add the cumin, fennel seeds, fenugreek, and turmeric. Cook until fragrant.
Add the split peas & rice and coat in the spices. Pour in bone broth/stock. Bring to a boil & cover then reduce to a low heat to simmer for 35-45 minutes and most of the liquid has been absorbed. (You may need to add more water if the mixture starts to stick to the bottom of the pan)
Stir in your veggies & cover and cook for another 4-5 minutes.
Serve warm sprinkled with coriander and a dollop of Coconut Yoghurt & Pepper or store in the fridge for up to 5 days to enjoy as lunch.
Recipe created by Nutritional Therapist, Eleanor Hoath for Hip & Healthy’s “Back To Wellness” campaign.