Description

Inspired by Ayurvedic principles, I adapted this kitchari recipe to suit a low-lectin diet. Eat this vegan, low-lectin kitchari for three consecutive days to give your digestive system a well-deserved break. If you are not up for an ayurvedic cleanse, simply prepare this meal when you feel like nourishing and comforting food that is also easy to digest.

Ingredients

1/2 cup black rice OR Indian basmati rice (preferably organic)
1 tablespoon coconut oil (extra virgin olive oil or ghee can be used)
1 cup red lentils OR mung daal
A few cups of seasonal, easy to digest vegetables such as cauliflower, celery leaves, purslane, zucchini (no peel and seeds), carrot, a fennel bulb, asparagus, sweet potato, broccoli, leafy greens
Himalayan pink salt, to taste
Spices: 1 teaspoon ground cumin, 1 teaspoon mustard seeds, 1 teaspoon fennel seeds, 1/2 teaspoon ground coriander, 1/2 teaspoon turmeric powder, 1 teaspoon grated ginger, 1/2 teaspoon fenugreek powder
2 1/2 to 3 cups of water
Fresh cilantro for serving

Cook Mode Prevent your screen from going dark

Instructions

Prepare in advance: rinse the rice, soak for one hour or even more, change the water several times, and pressure-cook it for 10 minutes with enough water, allowing a natural release of pressure. Drain excess water and let it cool (a few hours in the fridge or overnight). If you make the dish with Indian Basmati rice, follow the same steps, but Indian Basmati rice will only need 4 minutes to pressure cook. If you want to use an exact amount of water, use a 1:1 ratio (this way, you won’t have to drain the excess water).
Rinse the lentils and pressure cook for 4 minutes, with enough water, allowing a natural release of pressure. Scoop the lentils out and discard the liquid.
While the lentils are cooking, chop the cauliflower into small pieces. Chop the rest of the veggies. Whatever veggies you are using, it’s important they are well cooked, so add them in the order of the time they need to cook. Cauliflower would take longer than zucchini and asparagus for example. The leafy green can be added in the last 10 minutes.
Heat the coconut oil on medium heat, add the cumin, coriander, mustard seeds, fennel seeds and cook for a few minutes until the oil gets fragrant (do not burn the spices).
Add the cauliflower and other hard veggies (celery, carrots, fennel), stir well, add the ginger, turmeric and fenugreek.
Add 2 1/2 cups of hot water over the veggies, or enough to cover them, and simmer for about 20 minutes, or until the cauliflower is tender.
Add the rice and the lentils. If you use any tender green leaves like spinach, you can add them now. Add salt. Simmer for about 10 more minutes. Add more water if necessary. The consistency should be creamy, porridge-like. Keep in mind that when it cools down, the ingredients absorb more liquid.
Serve with fresh cilantro, add more salt if necessary.

Notes

While eating leftovers is not recommended in Ayurveda, you can eat this kitchari the next day or the next meal if cooking for every meal doesn’t fit your lifestyle. This is a vegan, lectin-light, nourishing, and satisfying meal.