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{Kichadhi} | Ayurvedic Whole Bowl Meal


Kichadhi (kit-cha-dee: like chick-a-dee) is one of those healing go-tos; it's like chicken soup without the chicken or the white flour noodles. Nothing inflammatory, just a 50/50 mix of a whole grain (brown rice, quinoa, barley) and a legume (mung, lentil, adzuki). Add to that a broth of warm, digestive spices and cleansing vegetables and you have yourself a digestive reset if you've been indulging in too many rich foods or experiencing a lot of stress. Ahhhhh, a nice simple, complete bowl of kichadhi will set you right.

 

Ingredients:

1 serving

  • 2 1/5 cups Water

  • 1/4 cup dry Whole Grain (basmati rice, quinoa, pearl barley)

  • 1/2 cup split Mung Bean or Split Lentils {note: soak legumes overnight. rinse your legumes and grains right before before cooking}

  • Spice Mix (Churna):

  • 1/4 teaspoon salt

  • 1/8 teaspoon Black Pepper (just a pinch)

  • 1/2 teaspoon fresh Ginger

  • 1/2 teaspoon ground Cumin

  • 1/2 teaspoon ground Coriander

  • 1 1/2 teaspoon Curry Powder

  • 1 to 1 1/2 cups Cleansing Vegetables (pick a combo of 2-3: broccoli, cauliflower, zucchini, summer squash, brussels sprouts, asparagus, carrots, kale, celery)

  • 2 teaspoons Coconut Oil or Ghee

  • Juice of 1/2 Lime

  • Garnish: 2 tablespoons crushed raw nut (cashews or walnuts) and 1 tablespoon seeds (ground flax, pumpkin or hemp).

​ Instructions: ​ * If you want to add onions and garlic to this recipe, start with this Pre-Step: Add a teaspoon of coconut oil or ghee and then brown the onions on medium heat until tender. Add the garlic right before adding all the water and other ingredients.

  • Rinse well and then SOAK your legumes overnight. Rinse again before using.

  • Add the water, oil, quinoa, soaked and rinsed legumes and spices to your stock pot.

  • Bring to a boil, then cover and reduce heat to a simmer for 20 minutes.

  • Start to finely chop and prep your veggies while you bring the water to a boil.

  • 5-10 minutes (depending on how well-cooked you prefer your veggies) before your 20 minute timer goes off, add the vegetables and let them cook until tender.

  • Just before eating, add the nuts/seeds and lime. Maybe a Tbs of Nutritional Yeast as well.

  • Sit. Chew. Feel. Enjoy :)

 


GRETCHEN'S
COOKING &

EATING TIPS

#1 

Choose fresh, organic, local and seasonal as often as possible.

​

#2

Have fun learning about soaking and sprouting legumes and grains!

 

#3

Enjoy the cooking practice!  Make it a meditation. Add music and perhaps a little wine/beer ;)

 

#4

Set up some methodical "experiments" to challenge any food-phobias or food groups that you have developed a degree of "uncertainty" about. Try different preparation methods. How does grinding, pounding, sprouting, cooking and/or fermenting 

change your experience of that food?

​

#5

Enjoy eating! Create a stress-free eating environment. Take the time to slowly chew and savor the collaboration of food and energy that you are taking in. 

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