Inspired by: Kripalu-style kitchari
- All year
Western Kitchari with Quinoa & Seasonal Vegetables
- Serves
- 4
- Portion
- 1 bowl (≈320 g)
- Time
- 40 min
- Texture
- Soft porridge
- Season
- All year
- Dosha
- Vata
- Pitta
- Kapha
Tridoshic
Ingredients
What you need
| Done | Ingredient | Household measure | Quantity (4 servings) | Café batch ×5 |
|---|---|---|---|---|
| Moong dal, yellow split | ⅔ cup | 120 g | 600 g | |
| Quinoa | ½ cup (or basmati) | 80 g | 400 g | |
| Water | 4½ cups | 1100 ml | 5500 ml | |
| Ghee (cow) | 4 tsp | 20 g | 100 g | |
| Cumin (jeera) | 1 tsp | 2 g | 10 g | |
| Mustard seeds | ½ tsp | 1 g | 5 g | |
| Fennel (saunf) | ½ tsp | 1 g | 5 g | |
| Turmeric powder | ½ tsp | 1 g | 5 g | |
| Ginger, fresh | 2 tsp | 10 g | 50 g | |
| Bay leaf (tej patta) | 1 | 0.5 g | 2.5 g | |
| Carrot | 1 | 100 g | 500 g | |
| Zucchini / tori | 1 small | 150 g | 750 g | |
| Kale | 1 cup | 60 g | 300 g | |
| Rock salt (sendha namak) | ¾ tsp | 4 g | 20 g | |
| Lemon juice | 2 tsp | 10 ml | 50 ml | |
| Fresh herbs (rosemary, thyme, sage, basil, parsley, oregano, dill, tarragon) | coriander | 5 g | 25 g |
Method
How to cook it
Step 1: Rinse moong and quinoa well.
Step 2: Warm ghee; pop mustard, then cumin, fennel, bay leaf and ginger; add turmeric.
Step 3: Add grains, water and carrot; simmer 20 minutes; add zucchini and kale; cook 10 minutes until porridge-soft.
Step 4: Season; finish with lemon and coriander.
Nutrition
Per serving, estimated
Moderate salt · 1 g per serving (low <1 g; moderate 1–1.8 g; high >1.8 g)
Where the energy comes from
Protein and carbohydrate × 4 kcal/g, fat × 9 kcal/g
Estimated from IFCT 2017 / USDA composition tables; not for clinical use.
How we made it Ayurvedic
- FromBasmati→Toquinoa where rice is not to hand
- FromIndian vegetables→Tocarrots, zucchini, kale
Appears in
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