15 June 2023

Kitchari: the naturally gluten-free comforting dish inspired by Ayurveda

What is kitchari?

Kitchari is one of the iconic dishes in India; it is a comforting and energizing millennia-old preparation.

Even today, as soon as Indian babies are able to eat solids, it is their first dish! It is THE dish that boosts immunity, provides a good level of energy, and detoxifies the body, especially the digestive system!

Why is kitchari interesting for people with celiac disease?

It is particularly interesting for us celiacs because it is gluten-free, its ingredients are particularly digestible, and it quickly provides us with satiety.

A complete protein intake thanks to the combination of rice and legumes

The winning combo of rice and legumes allows for a complete protein intake. Legumes compensate for the low lysine content of cereal proteins, while cereals compensate for the low methionine content of legume proteins.

Spices with beneficial properties for digestion

It contains "healing" spices like turmeric, ginger, coriander, cumin, and cardamom, which are antioxidant, anti-inflammatory, and aid digestion. Served with seasonal vegetables, it becomes a dish rich in fibers beneficial for digestion and transit.

How to prepare a gluten-free kitchari?

After listing all the benefits, here is the recipe.

250 g of basmati rice
150 g of red lentils (or mung beans)
300 g of seasonal vegetables of your choice (zucchini, carrots, spinach, etc.)
1 tsp of cumin seeds
1 tsp of ground coriander
1 tsp of mustard seeds
1/2 tbsp of ground turmeric
2 cloves
2 pods of cardamom
1 bay leaf
Salt & pepper
1 chopped onion
3 cm of ginger cut into thin slices
1/2 tbsp of ghee
1/2 lemon
Chopped fresh coriander

Wash and rinse the chosen legumes and the rice well.

Melt the ghee over medium heat in a heavy-bottomed pot, then add the spices.

Heat for a few minutes to release the flavors of the spices and awaken their benefits.

Then add the rice. Stir well so that it absorbs the spices and ghee for a few minutes. Pour in the rest of the ingredients (except for the salt, pepper, lemon, and fresh coriander).

Cover with water (about three times the total volume of the mixture).

Let it cook over medium heat, covered.

Check the cooking regularly. Kitchari is ready when the vegetables and rice are cooked.

Allow about 30 minutes.

Salt and remember to pepper at the end of cooking (this is important as pepper enhances the properties of the spices).

When serving, add a few drops of lemon and fresh coriander as a finishing touch.

Tips for making your kitchari successful

The more moist it is, the better. The dish is then perfected. If you find that it is lacking water during cooking, feel free to add more.

In summary

Kitchari is much more than just an Ayurvedic dish: it is a true symbol of comfort and well-being. Whether to detoxify the body, soothe digestion, or simply enjoy a healthy and comforting meal, kitchari adapts to all desires. Easy to prepare and infinitely customizable, it embodies the perfect balance between simplicity and nutrition, making it a must-have in any health-conscious kitchen. Try it and let yourself be seduced by its warmth and softness.

Support, advice, and recipes for a healthy and fulfilling gluten-free diet.