Breakfast + Brunch/ Gluten Free/ Main Course



This week has been a bit of a haze, both figuratively and literally. Wild fires all across the province have covered Vancouver in a heavy cloud of smog and smoke. The air is soupy and burns ours eyes and throat if we spent more than an hour or so outside. Naturally we’ve tried to spend as little time out there as possible, but it’s difficult at times. Outside, the smog has blocked the typical west coast blue sky and evening stars. It’s made the mountains disappear like some magic act, and left the city enveloped in weird and eerie magenta hue which gives the world a strange feeling of perpetual twilight all day long. In all honesty, it’s rather apocalyptic.

The drastic levels of pollution coupled with the heat wave in the North West means we’ve been cooped up during the time of year we should be beachside. Truth be told,  that could be something in itself to complain about. Yet the forced home-bodyness has proved to be productive. I’ve gone out of my way this week to turn to healthy things in order to feel balanced amid this natural disaster.  Maybe it’s a little overboard, who’s to say, but I’ve gotten a little wild making everyone I know homemade/all natural/cruelty free lotions, salves, and herbal medicines, as well as turning towards medicinal foods to help heal us from the inside out. Feeling small in a big world, it’s the little things that make me feel powerful.

ayurvedic kitchari 4

One of the foods we’ve been eating loads of is kitchari. It also happens to be one of my all time favourite “healing” foods. A basic meal to Ayurvedic cooking, kitchari is a simple one-pot dish  made up of basmati rice and mung beans, that dates back thousands of years. In Ayurvedic practice there are three types of dosha  (or forces in a body – you can take a test here to find yours) and  kitchari is one of the few foods which is supposedly good for all of them. Although this dish is typically eaten during cleanses because of it’s high levels of complete proteins, vitamins, and it’s ability to be easily digested by the body, it can be enjoyed at any time. It’s basically India’s own chicken noodle soup. Good for the body, mind, and soul.

While I like to eat my kitchari for breakfast (think savoury oatmeal), it can easily be consumed for any meal of the day and is one of those dishes I love having in the fridge for leftovers. I like to add veggies like cauliflower to mine, but feel free to sub whatever you have on hand, or exclude them all together.

Wishing you all a safe and happy week, friends.



Serves 3. Print Recipe Here

1 Cup Moong Dal (split mung beans) or white lentil (urad dal). If neither are available to you, try split red lentils.
1/2 Cup Brown Basmati Rice, rinsed
About 1 Tbsp. of Oil
1 tsp Cumin Seeds, crushed  (I like to give them a good bang in the mortar and pestle)
1 tsp. Mustard Seeds
1/2 tsp. Ground Turmeric
1 tsp. Ground Coriander
1 tsp. Fennel Seeds
A large 1 Inch Piece of Ginger, grated
1 1/2 Cup Mix Veggies (I used cauliflower and carrot, chopped small)
5 cups Water
1 tsp Sea Salt, plus more to taste

Cilantro and chili for garnish

  1. Heat the oil in medium pot and add the cumin, coriander, fennel, and mustard seeds. Cook over medium heat until the spices become fragrant. Add the ginger, turmeric, rice, lentil, mixed veggies, and water.
  2. Bring this mixture to a boil, then cover and simmer over low heat for about 45 minutes, or until the mixture is thick and porridge like, and the rice cooked.
  3. Season with salt and serve with a handful of cilantro and chili for garnish.


xox Sophie


  • Reply
    August 7, 2017 at 12:17 pm

    This looks amazing and wonderfully heartwarming. I have always used to food to heal and lean towards a natural aspect to anything in life. So glad you are doing it too! Looking forward to more recipes like this!

    • Reply
      August 10, 2017 at 4:54 am

      I love your perspective, Denise! You said it perfectly. And thank you ever so much for your support. I hope to do more recipes like this soon 🙂

  • Reply
    August 7, 2017 at 10:47 pm

    Love this! The smoke has been pretty bad here too. I hadn’t experienced it before this week but it really is difficult to endure and apocalyptic. Hang in there! Yay for kitchari and thanks for the shout out! P.S. Try adding curry leaves next time…

    • Reply
      August 10, 2017 at 4:56 am

      Awe, thanks a million, Sasha. I can just imagine, you’re so close. It’s definitely frightening and helps put things in perspective a little. Wishing you the best of health and fresh air soon. I must get my hands on some of those curry leaves 🙂

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