Healing Ayurvedic Kitchari

Ingredients

• 1 cup dried yellow or red lentils
• 1/2 cup long grain brown rice
• 4 cloves garlic
• 1 medium onion
• 3 tablespoons water or coconut oil (i use water)
• 1 tablespoons grated fresh ginger
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon fennel seeds
• 1 teaspoon ground fenugreek
• 1 teaspoon ground turmeric
• 1 teaspoon sea salt
• 5 cups water
• 1 small crown broccoli finely chopped into an almost rice-like texture (about 2 cups total)
• 1 medium zucchini coarsely grated (about 1 cup)
• 1 cup packed baby spinach roughly chopped
• 1/4 cup cilantro leaves

Instructions

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 water. Add the ginger and cook, garlic, onion  and spices (cumin, coriander, fennel seeds, fenugreek, and turmeric). Cook for 2 minutes, 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. 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 avocado, sesame seeds, and sprouts! YUM!