Ayurvedic Cleansing Green Kitchari Bowl

Name: Ayurvedic Cleansing Green Kitchari Bowl
Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 1 cup dried yellow split peas or lentils; 1/2 cup long grain brown rice; 3 tablespoons ghee or coconut oil; 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 vegetable stock or 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; Plain full-fat Greek yogurt (for serving)

This Ayurvedic cleansing kitchari combines split peas, brown rice, and warming spices like turmeric, cumin, and fennel to create a healing, easily digestible bowl that supports traditional Ayurvedic detox protocols.

🌍Indian 🥗Vegan 🥗Gluten-Free 🏷️Lowfodmap

Total

55 min

Servings

4

Difficulty

Hard

Est. Cost

$29–$48

Recipe Source

View original recipe

From Feedmephoebe

Ingredients

1 cup dried yellow split peas or lentils
1/2 cup long grain brown rice
3 tablespoons ghee or coconut oil
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 vegetable stock or 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
Plain full-fat Greek yogurt (for serving)

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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 ghee. Add the ginger and cook, stirring, for 30 seconds. Add the cumin, coriander, fennel seeds, fenugreek, and turmeric. Cook for another 30 seconds, 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 or vegetable stock. 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 plain yogurt, if desired.

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Tips & Notes

Pro tips

Toast whole fennel seeds briefly in ghee or oil before adding other spices to unlock their aromatic flavor—this is where the 'sleeper spice' magic happens.
Stir occasionally while the lentils and rice cook to prevent sticking and encourage a creamy, porridge-like consistency.
Add ginger at the start with the spices rather than at the end so its warmth fully infuses the dish.
If the mixture seems too thick at the end, thin with vegetable broth or water 1/4 cup at a time until you reach your preferred consistency.

Substitutions

Dried yellow split peas → red lentils (cooks faster, softer texture; reduce cook time by 10–15 minutes)
Ghee → coconut oil (keeps recipe vegan; use same amount)
Fresh ginger → 1/2 teaspoon ground ginger (less pungent; start with 1/2 tsp and adjust)

Storage & make-ahead

Store in an airtight container in the refrigerator for up to 4 days; reheat on the stovetop with added broth or water to restore creaminess.

Common Questions

What are the health benefits of kitchari?

Kitchari is considered a healing, easily digestible dish in Ayurvedic medicine. The combination of lentils, rice, and spices like turmeric supports digestion and is often used during cleanse periods.

Can I use white rice instead of brown rice?

Yes, white rice works in kitchari and is traditionally used. It cooks faster (about 15 minutes vs. 25-30 for brown rice) and may be easier to digest for some people.

Is this recipe truly vegan if I use ghee?

Ghee is butter-derived and not vegan. Use coconut oil instead to keep the recipe fully vegan, though ghee is traditional in Ayurvedic kitchari.

How long does kitchari keep?

Store in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop with a splash of water to restore creaminess.

Why are fennel seeds the key spice?

Fennel seeds add a subtle sweetness and licorice note that balances the earthy lentils and warming spices, plus they support digestion in Ayurvedic tradition.