In our most recent Wild Wednesday Bake, Kitty led us through a staple Ayurvedic healing dish, Kitchari. A gut healing meal designed to nourish and balance all doshas.


½ leek

1½ cups of chopped veggies of your choice (cauliflower, zucchini, broccoli, kale etc)

1 cup of yellow split peas (mung dahl) or red lentils (soak the night before)

1 cup of brown or white basmati rice (soak with lentils the night before)

1 table spoon of Ghee/Coconut oil

1 large head of ginger, finely grated or cut

Coriander seeds*

Cumin Seeds*

Turmeric powder or fresh*

Cinnamon powder*

Mustard seeds (brown or yellow)*

Fennel seeds*

Fenugreek seeds*

Kalonji (Nigella) seeds*

star anise*

salt for taste


*With the spices just use whatever variety you have, it will change each time depending on what supplies you have in the cupboard.

For serving add squeeze of lemon, a dollop of yoghurt and a sprinkle of fresh herbs.



Soak lentils and rice in a bowl overnight to start the process of digestion.

Heat ghee in a soup pot, add seeds until they pop and begin to turn slightly brown, add freshly cut/grated ginger and leek, continuing to stir the pot. Drain off the lentils and rice and add them to the seed and ghee mix, keep the heat on medium so the grains can soak up all the ghee/spice evenly. Add powdered spices if you are using them, add turmeric etc and stir. Add the variety of veggies you have chosen and stir continuously so it doesn’t catch on the bottom. Add pre-boiled water until you cover your entire mixture. Note if you are adding spinach or kale, separate these veggies from the others and add in the last 10 minutes as they take less time to cook. Turn heat down and place a lid one the pot to allow it to simmer and soak up all the herbs. Cook 20 (white rice) -40 (brown rice) minutes adding more water so Consistency should reflect a thick soup. Add salt to your taste, serve warm with lemon and yogurt as an option.

Enjoy the healing benefits of this meal breakfast, lunch or dinner!

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