The word “kitchari” means “mix” and Quinoa and sweet potato deliver a perfect combination for the seasonal bowl. This acts as a magical dish for the Vata moments when you feel dry, rushing and rough. Quinoa is a great tridoshic pseudo-grain that makes a beautiful fluffy texture, while the sweet potato provides the needed grounding sweetness.
- Quinoa 1 cup
- Yellow mung dal 1 cup (200g)
- Sweet potato 1 medium (peeled if the skin is tough and chopped into chunks)
- Ghee or coconut oil 2 tablespoon
- Water 4 cups (1 liter) or as needed
- 1/4 teaspoon each of: Black pepper, Ground coriander, Ground cumin,
- Sea salt 1 teaspoon or as needed
- 1/4 teaspoon each of: Black mustard seeds, Cumin seeds, Turmeric, Fennel seeds, Ground ginger or finely chopped fresh ginger
- Fresh coriander leaves, parsley leaves and/ or mint leaves: 2 tablespoon to garnish
- Curry leaves – add to the spice mix when sautéing
- Sultanas: 2 teaspoons
- Roasted falx seeds, sesame seeds or cashew nuts: 2 teaspoons
- Take quinoa and soak it overnight in double the amount of water.
- Rinse the quinoa and mung dal.
- Heat the ghee or oil in a large pot.
- Measure out all of the spices into a cup and add it to the ghee/oil. Sauté them together on medium heat for a minute until fragrant. Be careful not to overdo this stage.
- Stir in the quinoa and mung dal. Add 4 cups of water and bring to boil. Keep it on low heat with the lid on. Cook for 10 minutes, then add the sweet potato. Continue cooking for another 30 minutes or until the dal is completely soft. Keep in mind that the kitchari has a porridge-like consistency, so add more water if necessary. Adjust the seasoning and garnish with fresh chopped herbs, sultanas, seeds and/ or nuts.
1. Fresh green chutney goes really well with this porridge, you don’t need
any other garnishing then.
2. Vary the dose and type of spices, seeds and nuts according to your body
3. You can use pumpkin, zuchhini, carrot or beetrroot with this porridge.
4. You can change the lentil with red lentils or kidney beans.