Ayurvedic Kitchari

Ingredients

• Lentils

  Pink, raw

  1 cup or 192g

• Ginger root

  Raw

  1 tbsp or 6g

• Ground Cumin Spice

  Cain's - Walmart

  10g

• Spices Ground Coriander

  Compliments

  1 tsp or 4g

• Turmeric

  Spices, ground

  1 tsp or 2g

• Salt

  Table

  1 tbsp or 18g

• Vegetable Stock

  Freshdirect

  5 cup or 1.19kg

• Broccoli

  Raw

  1 spear or 31g

• Kale

  Raw

  1 cup, chopped or 67g

• Courgette

  Raw, with skin - Sainsbury's

  1 large or 500g

• Barley

  Pearled, raw

  ½ cup or 100g

• Fresh cilantro

  Coriander leaves, raw

  1 cup or 16g

• Onions

  Raw

  2 medium or 220g

Directions

1. Rinse the yellow split peas or lentils and rice in a fine mesh colander under cold water until the water runs clear. In a large lidded saucepan over medium-high heat, heat the coconut oil or ghee. Add the ginger and cook, stirring, for 30 seconds. Add the cumin, coriander, fennel seeds, fenugreek, and turmeric. Cook for another 30 seconds, until fragrant. Add the split peas or lentils and rice and stir to coat in the spices. Add the salt and pour in the water or vegetable stock. Bring to a boil, cover, and reduce the heat to medium-low. Simmer for 35-45 minutes, stirring occasionally, until the peas/lentils are tender but not mushy and most of the liquid has been absorbed. (You may need to add more water if the mixture becomes to dry or begins to stick to the bottom of the pan). Stir in the broccoli. Cover and cook for another 4-5 minutes. Stir in the zucchini and spinach, then remove from the heat and leave to stand for 5 minutes. Serve warm scattered with the cilantro and plain yogurt, if desired.