A nourishing spin on a timeless Ayurvedic staple — gentle, warming, and deeply satisfying in every bowl.
Servings
4
Prep
10 min
Cook
35 min
Kitchari is one of Ayurveda's most beloved one-pot meals — a simple, comforting dish traditionally made with rice and split mung dal. This version swaps white rice for quinoa to add a boost of plant protein and a slightly nutty depth of flavour, while keeping every other element true to its roots. The result is a golden, porridge-like bowl that is warming, easy to digest, and wonderfully fragrant with whole spices.
Ingredients
- 150 g quinoa, rinsed well
- 150 g split yellow mung dal (split mung dal), rinsed well
- 1 litre water or light vegetable broth
- 2 tbsp ghee
- 1 tsp cumin seeds
- 1 tsp ground turmeric
- 1 tsp ground coriander
- ½ tsp ground ginger
- ¼ tsp asafoetida (hing)
- 1 tsp salt, or to taste
- 1 medium zucchini (approx. 200 g), diced
- 100 g baby spinach
- Fresh coriander leaves, to serve
- Lemon wedges, to serve
Instructions
- Rinse the quinoa and split mung dal separately under cold running water until the water runs clear. Set aside.
- Heat the ghee in a large, heavy-bottomed pot over medium heat. Once it shimmers, add the cumin seeds and let them sizzle for 30–40 seconds until fragrant.
- Add the asafoetida, ground turmeric, ground coriander, and ground ginger. Stir quickly for 20 seconds to bloom the spices in the ghee.
- Add the rinsed quinoa and mung dal to the pot. Stir well to coat everything in the spiced ghee.
- Pour in 1 litre of water or vegetable broth. Bring to a boil over high heat, then reduce to a gentle simmer. Partially cover the pot with a lid.
- Cook for 20 minutes, stirring occasionally. The mixture should thicken to a soft, porridge-like consistency.
- Add the diced zucchini, stir well, and cook for a further 8–10 minutes until the zucchini is tender and the dal is completely soft.
- Stir in the baby spinach and cook for 1–2 minutes until wilted. Season with salt to taste.
- Ladle into bowls and serve topped with fresh coriander leaves and a squeeze of lemon juice.
Tips
- Consistency: Kitchari is meant to be loose and porridge-like. If it thickens too much, simply stir in a splash of hot water to reach your preferred texture.
- Vegetables: Zucchini and spinach are mild and easy to digest, but you can swap them for diced carrots, sweet potato, or kale — cook harder vegetables from step 6.
- Make it vegan: Replace the ghee with coconut oil for a fully plant-based version.
- Storage: Leftovers keep well in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop with a little added water.
Kitchari has been a cornerstone of Ayurvedic cooking for thousands of years, traditionally used during periods of rest or cleansing as a complete, balanced meal. The combination of grain and lentil provides all essential amino acids, while the warming spices — cumin, turmeric, coriander, and ginger — are considered in Ayurvedic practice to kindle digestive fire, or agni, and support overall balance.
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Nutrition of key ingredients — per 100 g of each ingredient separately (not per serving), source USDA
| Ingredient | kJ / kcal |
|---|---|
| quinoa | 502 / 120 |
| mung beans | 1452 / 347 |
| ghee | 3766 / 900 |
| turmeric | 1305 / 312 |
| zucchini | 88 / 21 |
Medical Disclaimer: This article is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before starting any supplement regimen or making changes to your diet, especially if you have a medical condition or take medications.