Yogi Stew: Summer Cleanse Kitchari with Quinoa
This kitchari recipe is perfect for cleansing during the summer months. Kitchari is a staple of Ayurvedic eating, a complete meal with all of the nutrients you need to fuel your day. It’s typically used on a mono-cleanse; many yogis undergo a kitchari cleanse every season. On a typical kitchari cleanse, you’ll eat kitchari for 2 or 3 meals every day for 3 to 7 days. Because of its satiating taste and many benefits for inflammation, digestion, and gut health, yogis find themselves eating kitchari regularly as a stand-alone meal.
Eating kitchari on a weekly basis can help alleviate bloating and keep your bowel movements regular. Incorporating kitchari into your diet is an excellent way for giving your stomach a break; the ingredients and preparation of kitchari makes it very easy to digest. Plus, the complex and multi-layered taste is deeply satiating to the stomach, curbing appetite and cravings. Traditional kitchari is made with basmati rice; we have subbed quinoa to make this kitchari lighter for the summer months. As a cleanse staple, kitchari is tridoshic or balancing for Pitta, Vata, and Kapha.
Food for Thought: What Makes a Recipe Yogic?
We all know that our food impacts our physical health, state of mobility, overall flexibility, and energy levels. Yogis take it a step further to say that the quality of our thought is also directly related to the nature of our food. Certain foods will stimulate the nervous system and aggravate the mind, while others will create inertia in the body and lethargy in the mind. The yogic diet seeks a middle way, focusing on the principles of balance. The ideal diet for a yogi is one that supports the body by providing ojas (“vigor”, the vital energy underlying immunity and strength) without compromising the quality of the mind.
The Qualities of Food: Sattva, Rajas, Tamas
Food can be categorized into one of three qualities: Sattva, Rajas, or Tamas. Sattvic foods are light, healthy, and fresh; they promote mental clarity and are the preferred quality of food for yogis. Rajasic food stimulates the nervous system, increases motivation, and creates desires. Tamasic foods generate a lethargic, restful quality in the body and a dullness in the mind.
Even though yogis seek to eat predominately Sattvic food, it is key to understand that we need all three qualities to function; without Rajas, we wouldn’t be able to move a finger and without Tamas we wouldn’t be able to sit still for meditation. Also, your diet will vary depending on your constitution (the nature of your personality, energy levels, and body), state of digestion, and goals for spiritual practice. The diet of a karma yogi, someone who is vigorously active in the world, will look different from that of a hatha yogi, someone who is prioritizing long hours of steady postures, breathwork, and meditation. Finally, make note that preparation has much to do with the final quality of the food: food that is home-cooked with love and eaten immediately (versus reheated a day or two later), will have a higher quality of Sattva. The longer food sits in the fridge, the more it is imbued with the quality of Tamas.
For the purposes of our recipes, we strive to provide you with recipes that are Sattva-predominant, Vegetarian or Vegan, and Yogi-approved.
“Mind is made up of food.”
— Chandogya Upanishad
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i. Ayurvedic Ingredient Profileii. Nutrition Facts
iii. Ingredients
iv. Recipe
v. Suggestions for Experimentation
Disclaimer: I am not an Ayurvedic practitioner (yet!)—I am a yoga teacher with a keen interest in attending Ayurvedic talks and workshops as well as reading Ayurvedic research and literature.
Moong beans are considered the Queen of Pulses in Ayurveda. They’re astringent in taste and pacifying for Pitta and Kapha. They’re high in protein and various micronutrients. Because of their insoluble/soluble fiber content, they’re great for keeping you full and satiated longer. Plus, they’re rich in essential amino acids (1) which the body cannot otherwise produce. The body uses these essential amino acids to grow and repair tissue; maintain the health of skin, hair and nails; produce hormones and neurotransmitters; break down food; and much more.
Quinoa has a sweet taste and is tri-doshic or pacifying for Pitta, Vata, and Kapha. It is easy to digest, light in the stomach, and has a cooling effect that helps to relieve inflammation. Quinoa is rich in various essential minerals and nutrients such as folate, magnesium, zinc, and iron. Two of its flavonoid compounds, quercetin and kaempferol, have anti-inflammatory properties. These act as antioxidants in the body, helping to protect your cells from damage accrued from stress, pollution, and other sources of free radicals (1).
Zucchini is light in the stomach and pacifying for Pitta and Vata. It is low in calories, making it an excellent vegetable for weight loss. Zucchinis are rich in carotenoids, which can contribute to heart health (1). They’re also rich in vitamin C and beta-carotene, two nutrients essential for eye health (2).
Sweet potatoes are high in fiber and rich in complex carbohydrates, making them supportive for digestion and satisfying for the appetite. The vitamin content of sweet potatoes supports a healthy heart, circulation, and eyes. Ayurveda considers sweet potatoes as tonic for the spleen, aid for the liver, and Tridoshic in nature. Because they’re root vegetables, they’re considered to have a grounding quality that is excellent for pacifying Vata. Their sweet taste and high beta carotene (the precursor to Vitamin A) content makes them pacifying for Pitta types. Thanks to their general lightness in the stomach, sweet potatoes are one of the rare Ayurvedic comfort foods that are also considered Kapha-pacifying.
Spinach contains many antioxidants, vitamins, and nutrients. It helps to keep the body healthy, contributing to cell repair, eye health, and the moderation of blood pressure. Cooking spinach destroys oxalic acid, the component of spinach that can make it problematic for kidney stones.
Ginger is one of the most revered roots in Ayurveda due to its extreme benefits for digestion. It is tri-doshic or suitable for all body types and will stimulate the Agni or digestive fire/strength. It has a pungent taste and is excellent for restoring energy vitality and respiratory health.
Turmeric is used frequently by yogis to stretch ligaments, promote repair deep in the body, and prevent injury. Its bitter tastes helps to cleanse the liver and blood. It is a stimulating root that improves blood circulation and stimulates blood formation. It has a bitter taste and pacifies Vata and Kapha.
Cilantro is very calming to the immune system due to its natural anti-histamine properties. It is considered a cooling digestive herb and is used often in cleanses in Ayurveda. It pairs well with more heating cleanse ingredients such as ginger and turmeric. It is bitter, pungent, and astringent in taste and tri-doshic, pacifying Vata, Pitta, and Kapha.
Ghee (otherwise known as clarified butter) is sweet, cooling, and an Ayurvedic superfood. It doesn’t have any lactose and casein, making it suitable for people who cannot digest dairy. It’s a main source of butyrate fatty acid, which has powerful anti-inflammatory qualities and is vital for maintaining gut health (and fighting bloating, constipation, IBS, Crohn’s disease, ulcerative colitis, and leaky gut syndrome). Ghee is also a significant source of conjugated linoleic acid (CLA), which reduces body fat deposits and boosts immune function. In Ayurveda, ghee is considered balancing for all doshas and is a well-known catalyst (anupana). It improves absorption of nutrients and works as a potent carrier agent that increases the medical benefits of the foods it is consumed with.
Cloves improve circulation and digestion. They boost metabolism and help alleviate gas, bloating, and nausea. They’re a strong diaphoretic and vasodilator. This means they bring blood to the exterior of the body, increasing the heat and stimulating the body’s natural cleansing through the process of sweating. They’re astringent, bitter, and pungent in taste and pacifying for Vata and Kapha.
Cumin seeds are used to relieve common digestive imbalances such as dyspepsia, diarrhea, flatulence, and acid reflux. Cumin seeds are a powerful muscle relaxant and are especially useful in soothing cramping during menstruation. They have a bitter and pungent taste and are pacifying for Vata and Kapha.
Fennel seeds are unique amongst herbs because they are both cooling and excellent for digestion. This makes them excellent for pacifying Pitta, Vata, and Kapha. It is pungent in taste and helps to relieve bloating and gas by stimulating blood flow to the stomach. In Ayurveda, fennel seeds are used to relieve cramping and muscle spasms as well as to help flush out excess phlegm and relieve a cough.
Coriander is both a digestive aid and a diuretic. It is bitter and pungent in taste and pacifies Pitta and Kapha.
Cinnamon has a pungent and sweet taste and is hot in nature. It is balancing for Kapha and Vata doshas. It’s considered a ‘vehicle of warmth’, capable of stimulating healthy digestion and sex drive while improving overall mood and circulation. Cinnamon is anti-bacterial, anti-fungal, and high in antioxidants (1, 2)—making it a powerful addition to your diet for combatting damage from free radicals, lowering inflammation (3, 4), and enhancing cognition (5).
Asafetida (also known as Hing) is a primary herb for Vata; it aids digestion, reduces bloating, and burns ama (toxins). Asafetida has hot and stimulating qualities that help clear any stagnation in the blood, improving circulation, and flushing out excess Kapha. It is a boon for female health concerns, encouraging ovulation, fertility, and menstruation. Hing has a bitter and pungent taste; it pacifies Vata and Kapha. It’s a great stimulant for the nervous system and boosts metabolism.
Himalayan pink salt (also known as saindava lavana in Ayurveda) is considered superior amongst salts and is recommended for daily use. It pacifies Vata and is essential for maintaining water electrolyte balance.
Black pepper is a warming spice with a pungent taste. It pacifies Kapha and Vata. It’s used in Ayurveda to improve digestion and alleviate symptoms of respiratory disorders like cough and congestion.
Lemon juice is hot and light and has a taste with notes of sour, astringent, and bitter. Lemon juice detoxifies the blood and aids the body in rebuilding fluids. Lemons are high in vitamin C and promote secretions in the lungs, helping to flush out excess mucus.
Serving Size 1 bowl
Total Servings Approx. 2
Calories Per Serving 421 calories
Total Calories 842 calories
The nutrition facts below are Per Serving (1 bowl)
Fat 15.75 g
Carbohydrates 54.75 g
Protein 13 g
Vitamin & mineral content below is not complete (many nutrients have been left out). The Daily Value (DV) percentage is based on a daily 2,000-calorie diet. Vitamin & mineral content does not include garnishes.
Calcium 10% DV
Iron 27% DV
Potassium 30% DV
Vitamin A 32% DV
Vitamin C 8% DV
1/2 cup Moong Dal
1/4 cup red quinoa
1-2 tbsp raw ginger
1-2 tbsp raw turmeric
2 tbsp ghee
1/2 cup zucchini (chopped)
1/2 cup sweet potatoes (chopped)
1/4 - 1/2 cup spinach (chopped)
4-5 cups water
Spices:
4-5 raw cloves
1/2 tsp fennel seeds
1/2 tsp cumin seeds
1/2 tsp coriander
1/2 tsp cinnamon
1/4 - 1/2 tsp Asafetida/hing
1/2 tsp Pink Himalayan salt
1/8 tsp black pepper
For garnish:
1-3 tbsps freshly-squeezed lemon juice
2-3 tbsps cilantro
1. Soak Moong Dal beans and quinoa. Soak Moong Dal at least 1 hour. Best to soak overnight for 12 or so hours; soaking improves the digestibility of the beans. Remove any of the ‘floaters’/the beans that come up. Soak quinoa once you start cooking; soak for 30 minutes.
2. Grate turmeric and ginger. Using a grater and without peeling, grate raw turmeric and raw ginger until you have about 1 or 2 tbsp of each. Turmeric and ginger will increase the heat of the meal and will add a taste of spice, so be aware of how much you use. Any grated turmeric/ginger that you do not use can be put aside and used as tea to accompany the meal.
3. Assemble spices. Combine cloves, fennel seeds, cumin seeds, coriander, cinnamon, Asafetida (optional), and black pepper in a bowl. Set aside.
4. Add ghee to pot. Cook on medium heat. Wait until ghee is simmering but not spitting.
5. Sauté turmeric and ginger. Add in 1-2 tbsp of raw grated ginger and turmeric to the pot. Saute until fragrant.
6. Drain and add 1/2 cup of Moong Dal to pot. Sauté for 3-4 minutes, stirring continuously. Moong Dal should be evenly coated with spices, ghee, turmeric, and ginger.
7. Add 4-5 cups of water. Add water slowly, 1 cup at a time. Wait until water reaches a boil, then lower the heat to a simmer.
8. Chop vegetables. While you wait for water to reach a boil in step 7, dice sweet potatoes, zucchini, and spinach.
9. Add sweet potatoes to pot. Let cook for 15 minutes.
10. Add zucchini to pot. Cook for 15 minutes.
11. Add quinoa. Add salt. Cook for 20 minutes.
12. Adjust seasonings. Taste kitchari and adjust seasonings to your taste, adding more salt and pepper if needed.
13. Turn heat off and add spinach. Turn heat off and add spinach, mixing it in well. Place lid on pot and let sit for another 10-15 minutes.
14. Serve garnished with chopped cilantro and with a lemon wedge. Don’t forget to eat mindfully!
Make it vegan. Use olive oil instead of ghee to make this kitchari vegan.
Experiment with beans. Try red or green lentils, yellow or green split peas, or even chickpeas!
Experiment with grains. You can go back to classic with basmati rice (instead of quinoa). Or keep it light with grains like amaranth, buckwheat, or millet.
Diversify your garnishes. You can use shredded coconut, grated raw ginger, more ghee, parsley, sunflower seeds, pumpkin seeds, the options are endless!