A Cleansing Vegan Gluten-Free Kitchari to Start 2022 off Right

After the two years we have lived through, I don’t know about you, but I don’t have the desire or energy for new year’s resolutions. I’m not interested in imposing any more restrictions or limitations on myself. We are very much aware of the importance of our health, and wellness, and making smart choices to keep us safe and strong. We understand the need to take care of our minds, body, and soul. We’ve also learned a (greater) sense of responsibility and compassion for the wellness of those around us. Personally, I like to believe that on any given day, we (“we” meaning the vaxxed, boostered, masked, and distanced) are already trying our best. Some days our best will take us to the top of Kilimanjaro and other days it will get us out of bed and that’s ok. We know to embrace and celebrate both efforts.

So, rather than start the year off with a list of things we are either going to stop doing or eliminate or restrict, let’s instead start it with a nice cleansing bowl of vegan gluten-free Kitchari.

Kitchari (pronounced kich-uh-ree) is a traditional Ayurvedic dish that is believed to help detoxify the body, and give the digestive system a break. Generally, kitchari is eaten during a 3-5 day mono-food cleanse (meaning only kitchari is eaten). Full disclosure, I’ve never done a 3-5 day kitchari mono-food cleanse and I’m not advocating anyone do that here. I know when I eat kitchari, I feel reset or rebalanced somehow (digestively speaking). What better time to feel that way than at the start of a new year?  

Vegan Gluten-Free Kitchari

Kitchari translates to “mixture” and it’s a simple, healing meal with a consistency similar to porridge. Most commonly, the key ingredients are mung beans (some use lentils), rice (basmati, brown, white – some even use quinoa), vegetables, and warming spices. Feel free to play with the key ingredients in this recipe to suit your palate or what you have on hand in your kitchen and gluten-free pantry.

Ingredients

• ¾ cup basmati rice
• I cup split Mung Beans
• 1 tbsp vegetable oil
• 1 onion, finely sliced
• 2 tbsp ginger, finely grated (depending on your preference for ginger)
• 2 garlic cloves, crushed
• 2 tsp turmeric
• 2 tsp ground coriander
• 1 tsp cumin seeds
• 2 tsp chilli pepper powder
• 1.2 l vegetable stock
• 2 plum tomatoes
• 150g spinach
• 1 red chilli pepper, finely chopped (optional)

Instructions

1. Wash and soak the split mung beans at least one hour before starting to cook. Once complete, strain split mung beans and rinse thoroughly under cold water and drain.
2. Rinse basmati rice under cold water. Let drain.  
3. Heat oil in a large pot.
4. Add the onion and fry over a medium-high heat until golden.
5. Stir in ginger, garlic, turmeric, ground coriander, cumin seeds, and chilli powder. Fry for 1 min.
6. Add the rice and mung beans to the pan and stir to mix all ingredients together.
7. Once combined, pour in the stock and bring to a boil. Once boiling, cover and let simmer for 20-25 minutes. Stir now and then, until the rice and mung beans are cooked.
8. Add the tomatoes and spinach and cook for another 5 minutes.
9. Spoon into bowls to serve.
10. Top with fresh chilli (optional).

Kitchari is a complete meal on its own, but you can serve it alongside a vegetable dish of your choice. Be sure to use whole ingredients – preferably vegan – and keep added fat and salt to a minimum.

We are past resolutions that eliminate things we enjoy and replace them with things that make us less content. Let’s instead learn how to balance and improve the good and bad elements of our lives. Make small changes that consider and support all aspects of our well-being. It truly is time to cheers to a new kind of resolution.

Have you tried Kitchari before? If so, how did your version differ or compare? How do you feel about new year’s resolutions? Will you be making any this year? If so, what are they? We’d love to hear your thoughts in the comments.

Namaste my GFF BFF’s ☮

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A Cleansing Vegan Gluten-Free Kitchari to Start 2022 off Right

Print Recipe/Tips

Serves: 2 Cooking Time: 45 Minutes 45 Minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• ¾ cup basmati rice
• I cup split Mung Beans
• 1 tbsp vegetable oil
• 1 onion, finely sliced
• 2 tbsp ginger, finely grated (depending on your preference for ginger)
• 2 garlic cloves, crushed
• 2 tsp turmeric
• 2 tsp ground coriander
• 1 tsp cumin seeds
• 2 tsp chilli pepper powder
• 1.2 l vegetable stock
• 2 plum tomatoes
• 150g spinach
• 1 red chilli pepper, finely chopped (optional)

INSTRUCTIONS/NOTES/TIPS

• Wash and soak the split mung beans at least one hour before starting to cook. Once complete, strain split mung beans and rinse thoroughly under cold water and drain.
• Rinse basmati rice under cold water. Let drain.  
• Heat oil in a large pot.
• Add the onion and fry over a medium-high heat until golden.
• Stir in ginger, garlic, turmeric, ground coriander, cumin seeds, and chilli powder. Fry for 1 min.
• Add the rice and mung beans to the pan and stir to mix all ingredients together.
• Once combined, pour in the stock and bring to a boil. Once boiling, cover and let simmer for 20-25 minutes. Stir now and then, until the rice and mung beans are cooked.
• Add the tomatoes and spinach and cook for another 5 minutes.
• Spoon into bowls to serve.
• Top with fresh chilli (optional).

NOTES/TIPS

Kitchari will keep for up to 4 days in an air tight container.

Did You Try This Recipe or These Tips?

How did it go? Let us know in the comments. Tag us on Instagram at @Gluten_Free_Foodee..