Ayurvedic Spring Kitchari Bowl



  •  1 cup dried yellow split peas or lentils

  • 1/2 cup long grain brown rice

  •  3 tbs coconut oil

  • 1 tbs grated fresh ginger

  • 2 tsp ground cumin

  • 1 tsp ground coriander

  • 1 tsp fennel seeds

  • 1 tsp ground fenugreek

  • 1 tsp ground turmeric

  • 1 tsp sea salt

  • 5 cups vegetable stock or water

  • 1 small crown broccoli, finely chopped almost rice like (about 2 cups)

  • 1 medium zucchini coarsely grated

  • 1 cup packed baby spinach, roughly chopped

  • 1/4 cup cilantro leaves

  • plain vegan yogurt (for serving)


  1. Rinse the yellow split peas or lentils and rice in a fine mesh colander under cold water until the water runs clear.

  2. 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.

  3. 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).

  4. 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.m