quinoa and split mung bean kitchari

Quinoa & split mung bean kichari w/vegetables

This kichari recipe, which is particularly nourishing and easy to digest, is adjusted to our current paradigm regarding rice and digestibility of whole mung beans. A complete food full of necessary nutrients but supportive of the cleansing process one may be going through, a kichari diet is beneficial for most at least once a week. By adding vegetables we make a complete, fully sustaining one pot meal. This recipe is great for Vata, Pitta and Kapha Dosha. (tri doshic).


1 cup organic Quinoa (I prefer the red one)

1 cup organic split green or yellow mung dhal, ideally soak over night

5-6 cups water (depending on how liquid you want it)

3 tablespoons freshly made ghee or coconut oil

1 tsp cumin seeds

1 tsp ground coriander seed

½ tsp turmeric

½ tsp ginger powder or 1 tsp fresh minced ginger

½ cup leeks, cut in rounds

1/8  tsp Asafetida (aka Hing)

¼ – ½ tsp Mineral salt (least for Kapha, most for Vata, Pitta use medium)

Optional Vegetables: choose from asparagus, green beans, okra, yellow squash, carrots, string beans, snap peas, broccoli, beets, spinach, sweet potato, yam, beet, kale, swiss chard…use cilantro or parsley generously as a garnish. Best to chop, slice or dice into smaller pieces those vegetables that require longer cooking time, such as sweet potato, beet or yam.


  • wash rice and dhal until clear. (Ideally soak the dhal over night)
  • Heat large pot on medium heat, add the ghee or coconut oil, cumin, coriander, turmeric, ginger and leeks . Stir for a moment until fragrant
  • Stir in the mung dhal and quinoa and stir very well
  • Pour in the 5-6 cups of water, the salt and the Asafetida, stir, cover and bring to a boil. Let boil for 5 minutes
  • Optional: add  cut vegetables
  • Turn down the heat to very low, cover and simmer gently for 30 – 35 minutes, till quinoa and dhal are soft. You might need to add more water
  • Serve it with a bit of Ghee or Coconut oil and fresh parsley or cilantro