Kitchari

• 2 tbsp ghee or sunflower oil
• 1 tsp cumin seeds
• 1 tsp fennel seeds
• 1 tsp turmeric powder
• Small sprig of fresh curry leaves
• 1 tbsp fresh ginger, finely grated
• 1/4 tsp asafoetida powder (hing)
• 1 cup of organic basmati rice, rinsed
• 1 cup organic whole green mung beans
  soaked overnight
• 4 1/2 cups of boiling water
• Salt to taste
• 1 cup baby spinach
• Squeeze of lemon juice
• 1 tsp hemp seeds

1. 1. When preparing the kitchari discard the water from the soaked beans and rinse thoroughly a few times till water runs clear, do same for rice. The longer grains and pulses are soaked the less water and cooking time is required.
   2. In a pot over a medium to low heat melt ghee or sunflower oil, add the cumin and fennel seeds, cook for around 30 seconds before adding the curry leaves, ginger, and asafoetida. Add the drained rice and mung bean with turmeric and stir through until they are coated with the spices, then add the water. Bring to the boil then reduce to simmer, cover pot with lid and cook slowly until water has been absorbed and the grains are tender. Adding a little more water if necessary if not fully cooked.
   3. Remove pot from heat then gently fold in baby spinach, the residual heat will cook down the spinach perfectly, then add salt to taste, stir & serve with hemp seeds for added nutrition and a squeeze of lemon juice.

Serves 4 | Gluten Free

This recipe I have created over the Spring Season, and has many variations to it which includes adding seasonal asparagus or other vegetables like sweet potato, carrot, peas or anything you like instead of baby spinach. It is an excellent balanced protein meal which can be eaten all year round, especially in Spring. It is easily digestible giving strength, vitality, and nourishment to all tissues of the body.

Asafoetida is a spice replacing garlic and onion, perfect for anyone with intolerances and can be bought from all Indian grocers. (look out for wheat free option)

This recipe is Tridoshic suiting all constitutions especially Vata