Cleansing Grain Bowl |

Cleansing Grain Bowl

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Prep Time: 10 Minutes | Cooking Time: 30 Minutes

Serves 6
Also known as kitchidi or kitchari, this dish is an ancient Ayurvedic recipe eaten for its cleansing and nourishing properties. Make a big pot and reheat the leftovers with a squeeze of lemon the next day. For an extra hit of nutrition, steam some leafy greens and have them on the side. It’s important to soak the grains overnight, or for at least 4 - 6 hours before cooking, to aid digestion.


  • 1 tbsp of ghee or coconut oil
  • A thumb-sized piece of ginger, grated
  • 1 tsp of ground cumin
  • 1 tsp of ground turmeric
  • 1 tsp of ground coriander
  • A pinch of ground cinnamon
  • 200g of mung dal (split yellow mung beans), soaked in plenty of cold water overnight
  • 190g of basmati rice
  • 1.5–1.75 of litres boiling water (or your choice of stock)
  • 1 tbsp of mustard seeds
  • 1 tbsp of fennel seeds
  • 2 handfuls of baby spinach
  • A handful of frozen peas
  • A handful of coriander leaves, plus extra to garnish
  • Sea salt and black pepper
  • Lemon wedges, to serve


  1. Heat the ghee or coconut oil in a large pot with a lid over a low to medium heat and gently fry the ginger. After a few minutes, add the cumin, turmeric, ground coriander and cinnamon. Stir gently then add the drained mung dal and rice, and stir again to mix with the spices.
  2. Pour in the water or stock, cover with the lid and allow to simmer for around 20 minutes, or until the grains soften. In a frying pan, dry fry the mustard seeds and fennel seeds until they start to pop, then remove from the heat. Pop them into your pot of grains.
  3. Throw in the spinach, peas and coriander, stir through and cook for another 5 minutes until the spinach is wilted.
  4. Turn the heat off, and season to taste. 
  5. Ladle into bowls, sprinkle over the extra coriander leaves and serve with the lemon wedges.


Recipe courtesy of A Simple Table by Chi-San Wan and Natali Stajcic (Yellow Kite £25)