Millet Quinoa kitchari

Kapha-Soothing Recipe for Spring

This is a classic kitchari with a few twists that make it perfect for springtime cleansing. Spring is kapha season, which means you may be experiencing the effects of excess cool and damp qualities in the body.

If you are struggling with brain fog, low energy, congestion, heaviness, allergies, depression, cystic acne, sugar cravings, or digestive discomforts this spring — you are not alone. In fact, these wellness challenges are all too common during the kapha season. Fortunately, Ayurveda has the wisdom to help us feel reinvigorated as we emerge from winter!

One of the best ways to support our bodies through a seasonal transition is to adjust what we eat. When kapha season rolls around, it’s important to incorporate more kapha soothing foods. This means more leafy greens, seasonal produce, non-glutinous whole grains, legumes, and plenty of spices. Cleansing Springtime Kitchari features millet and quinoa in place of traditional basmati rice, along with mustard greens for added warmth and a hint of bitterness. Check out the shopping list below to make sure you have all the ingredients before you begin.

Shopping list | quick reference

yellow mung dal (split and hulled mung bean)
quinoa
millet
fresh ginger
fresh turmeric (or ground)
brown mustard seeds
bay leaf
cardamom pod
ground cumin
ground coriander
ground fennel
hing aka asafoetida (optional)
mineral rock salt
ghee or coconut oil
mustard greens
GARNISH: Parsley, Lime wedge and/or goat yogurt

Foods for Optimal Nourishment

Of all the beans and legumes, mung is most prized in Ayurveda for its digestibility — that’s why it’s used in kitchari. Yellow split mung in particular is relatively light, while still delivering grounding protein and easily absorbable nourishment to the body. It is tridoshic (balancing for all three doshas) and versatile. It should always be soaked in room temperature water for 4+ hours before cooking.

Millet is considered to be wholesome and nutritive. Is it also high in iron and alkali in nature, while many other grains tend to be acidic. Relative to other grains, millet is considered to be rough and heating nature, which makes it best for those working with kapha dosha or anyone navigating the excess cool, damp qualities of spring. Contrary to millet, quinoa has a slightly cooling action. It is light in quality, which makes is good for kapha dosha.

Cooking with Digestive Spices

Once you develop your Ayurvedic lifestyle, the spices in this ingredient list will become staples in your pantry. Cumin, coriander and fennel are a particularly famous trio in Ayurveda for the digestive supporting qualities.

Cumin is pungent, bitter and heating in a way that does not aggravate pitta. It also has a light and drying quality. Cumin is classically used to activate digestive fire, and ease (or even prevent) indigestion as well as digest natural toxins and increase nutrient absorption.

Coriander is sweet, astringent and cooling. It gently stimulates the appetite, helps relieve gas, and supports proper function of the kidneys and healthy urination. Coriander a wonderful tridoshic digestive herb that removes excess heat from the body.

Fennel is considered to be sweet and cooling. It soothes all three doshas, cleanses the blood and can even kill parasites. A tonic for the nervous system, fennel also calms the mind and increases clarity of consciousness. This is another key herb used for relieving indigestion.

The recipe

Ingredients

1⁄4 cup yellow mung dal (split and hulled mung bean) *Soak overnight or for at least 4 hours*

1⁄4 cup quinoa

1⁄4 cup millet

5 cups water or broth

2” piece fresh ginger — grated or sliced

1⁄2” fresh turmeric piece — grated or sliced (or 1 tsp turmeric powder)

1⁄4 tsp brown mustard seeds

1 bay leaf

1 whole cardamom pod

1 tsp each ground cumin, coriander and fennel

a pinch of hing (optional)

3⁄4 tsp mineral rock salt (or to taste)

1-2 Tbsp ghee or coconut oil

3-4 Large mustard greens — rinse and roughly chopped

Parsley (optional garnish)

Lime wedge (optional garnish)

Goat Yogurt or kefir (optional garnish)

Instructions — Instant Pot & Stovetop

INSTANT POT

Soak yellow mung overnight or for at least four hours.
Rinse the yellow mung, millet and quinoa until the water runs clear.
Turn on sauté mode to melt ghee or coconut oil in the pot.
Add fresh ginger, fresh turmeric (if using), bay leaf, cardamom pod and mustard seeds. Lightly sauté, stirring often to prevent burning.
Add powdered spices and continue to sauté for 15-30 seconds.
Stir in yellow mung, millet, and quinoa. Sauté for another15-30 seconds.
A water or broth (5 cups).
Secure the lid and cook at high pressure for 30 minutes with the steam value closed.
Once cooked, release the pressure valve to let excess steam out.
Open Instant Pot and stir in your mustard greens
Add mineral salt and ghee to taste.
Garnish with parsley, a dollop of goat yogurt and/or lime juice to make your springtime kitchari taste delicious.

STOVETOP

Soak yellow mung overnight (or for at least four hours).
Rinse the yellow mung and rice (separately) until the water runs clear.
Melt ghee or coconut oil, add all spices and lightly sauté for 1-2 minutes.
Stir in yellow mung until coated in the spice mixture.
Add water/broth and bring to a boil.
Cover, reduce heat to a simmer and cook the mung for 45-60 minutes.
After 45-60 minutes, add millet and quinoa, and simmer with the lid on for another 20-30 minutes until all contents are well-cooked.
If kitchari is not soft and soupy, add more water and continue cooking with the lid on.
When done, turn off the heat and stir in mustard greens.
Add mineral salt and ghee to taste.
Garnish with parsley, a dollop of goat yogurt and/or lime juice to make your springtime kitchari taste delicious.