Continuing with the theme of healing, I bring to you kitchari. A staple of healing in Ayurvedic cuisine, this famous rice dish is easy to digest and gives strength and vitality. The base is also layered with supportive digestive ingredients such as ginger and fennel seeds. This delicious version also omits the lentils, keeping it low-FODMAP and great for people who experience digestive upsets such as chronic bloat, gas, or more severe IBS/IBD conditions.
Ingredients:
(Makes 6 servings)
- 3 tablespoons grass-fed ghee or virgin coconut oil
- 2 tablespoons minced fresh ginger
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon fennel seeds
- 1 teaspoon ground turmeric
- 1 & 1/2 cups brown basmati rice (gluten-free)
- 5 cups low sodium vegetable broth (or substitute with homemade bone broth)
- 2 teaspoons sea salt
- 2 small zucchini, chopped finely
- 1 small crown broccoli, florets only, finely chopped (about 3 cups)
- 5 ounces baby spinach (about 6 cups, tightly packed)
- 1/2 cup roughly chopped fresh cilantro stems and leaves (or substitute parsley)
- 1 lemon, cut into wedges, for garnish
Directions:
- In a large, lidded saucepan or 5-quart Dutch oven, heat the ghee over medium heat. Add the ginger, cumin, coriander, fennel seeds and turmeric. Cook for 30 seconds, or until fragrant. Add the rice and stir to coat in the spices. Cook for 1 minute more, then add the vegetables stock and salt.
- Bring to a boil, cover, and lower the heat to medium-low. Simmer for about 40 minutes, stirring occasionally, until the rice is tender but not mushy and most of the liquid has been absorbed. If there seems to be too much liquid, uncover and simmer until you reach this outcome.
- Stir in zucchini and broccoli. Cover and cook for another 5 minutes. Fold in the spinach and cilantro, then remove from the heat and leave to stand for 5 minutes, uncovered. Serve warm alongside the lemon wedges.
ENJOY!
XOXO
Natalie
