Kitchari (Indian 'Chicken Soup')

No doubt we are living in crazy times right now.

I never thought I would ever be writing a blog post with the word pandemic in it. And yet here we are…living through a critical moment in history.

Some would say to make matters worse, for us Aussies, we are now in “flu season”. A specific time in the year when stats show us that it is the colder winter months that tend to be when viral infections can manifest. See this post on how to strengthen your immune system here.

So as walk through these cooler months, and now in the midst of lockdowns in Australia, NOW is the perfect time to get back into the kitchen and start nourishing our bodies. We have more time now then ever! Don’t waste it on the couch binging on Netflix and say you don’t have time ;)

Obviously during the winter months it’s common that our bodies crave warmth and nourishing foods. If I’m not cooking some kind of soup, I’m cooking a kitchari or congee. Kitchari is a one pot wonder usually consisting of lentils or mung beans, rice and ghee. I love to use bone broth or meat stock as a base and will add simple, usually root, veggies.

This is the perfect meal when you feel like something warming, grounding and that gives your digestive system a bit of a break. Great if you experience bloating, irregular bowel movements and other digestive complaints and just need a meal that won’t irritate the gut. It’s naturally free of gluten, and FODMAP friendly which can be an ideal choice when you’re working on gut healing. In traditional Ayurvedic culture, kitchari (sometimes called kitchadi, khichri, or khichdi) is also known as a cleansing, gentle meal as it helps to clear toxins in the body (ama), while strengthening the digestive fire (agni). It’s the perfect dish for all constitutions (doshas) with some tweaks to chosen spices, and thanks to its healing qualities is sometimes lovingly referred to as Indian chicken soup!

Bonus - it’s also super easy to throw together for us busy women! It’s also a lovely dish to bulk cook and freeze ahead of time.

Preparation

Always soak the rice and pulses the night before in filtered water if you can. Add a squeeze of lemon to help minimise the effects of phytic acid (which can block nutrient absorption) and to aid digestion. Aim for at least 8-12hrs soaking time and rinse the water well.

Ingredients

• 2 Tbs ghee (or coconut oil)

• 1½ teaspoon (tsp) cumin seeds

• 1½ tsp mustard seeds

• 1½ tsp coriander seeds

• 1/4 tsp turmeric powder

• 1 cinnamon stick (or 1/2 tsp ground cinnamon)

• 1-2 Tbs minced ginger (to taste)

• 1 cup basmati rice

• 3/4 cup mung beans or yellow split peas

• 1 tsp sea salt

• 2 cups chopped veggies (whatever’s in season - I used carrots and sweet potato)

• 4 cups homemade meat stock or water

• 1/2 cup green peas

• Add more water as needed

• Top with a couple handfuls finely chopped cilantro and a tablespoon coconut cream or yogurt

• Lemon/lime to garnish

Method

1. Dry fry the spices with the ghee until aromatic.

2. Add the rice and beans, pinch of salt and stir.

3. Add the stock and bring to the boil before reducing to a simmer for 15mins or so before adding in the chopped veggies.

4. Simmer for another 25mins or so (until rice/beans are soft), keeping an eye on consistency and adding more water where needed.

5. Add frozen or fresh peas 5mins before serving - they will cook in the hot stew. Keep in mind, the longer the cooking time the thicker and stew-like it becomes. If you prefer it soupy just add more water or stock.

6. Once cooked, serve with coriander, coconut yogurt and lemon/lime.

Enjoy!