Nourishing Kitchari
Recipe type: entree
Cuisine: Ayurvedic
Serves: 12 cups
dairy, egg, and gluten free, vegan
  • 1 cup split yellow mung beans
  • ½ cup quinoa or amaranth
  • 2 large carrots, peeled and diced
  • ½ head cauliflower, diced
  • 1 tablespoon coconut oil
  • ½ inch fresh ginger, peeled and minced
  • 2½ teaspoons fennel seed
  • 1½ teaspoons black mustard seed
  • 3-4 green cardamom pods
  • (or ½ teaspoon small pod, or 1 teaspoon powder)
  • 3 cloves
  • 2 teaspoons turmeric powder
  • 1 teaspoon cinnamon
  • 2 teaspoons fresh cracked black pepper
  • 4 cups water
  • pinch Himalayan Salt
  1. Thoroughly rinse the mung beans in a strainer under continuous water, until water runs clear. Set aside.
  2. Thoroughly rinse quinoa in fine mesh strainer under continuous water. This removes the
  3. glycoside residue (quinoa is a seed), eliminating the bitter taste. Set aside.
  4. Peel and dice the carrots. Clean and dice the cauliflower. Set aside.
  5. Prep seeds and spices ahead: in a small container, measure the quantities of the seeds to be toasted first. In a second small container, measure the quantities of the spices to add later.
  6. Use a Dutch oven / pot with lid. Over low heat, warm oil in pot. Once oil is warm, add fresh ginger, fennel seed, black mustard seed, and cardamom pods. Stir occasionally and cook these seeds until they begin to pop.
  7. To the warmed seeds and oil, add cloves, turmeric, cinnamon, black pepper, rinsed beans, and rinsed quinoa or amaranth. Stir to coat.
  8. Add water, diced carrots and cauliflower. Stir to combine. Bring to a rolling boil, then cover and reduce to a simmer. Simmer over medium low heat for 20-25 minutes, or until all liquid is absorbed, achieving a porridge consistency. (I always check after 20 minutes, it is often finished at 20 minutes.)
  9. Serve warm. Finish with a pinch of salt.
  10. Reheat in a saucepan over low heat or in a microwave with a microwave safe bowl. Add a small amount (2-3 tablespoons per serving) plant based milk or water, stir to a original porridge consistency. Warm and enjoy!
Recipe by spabettie at