Fall is the season of transition and change. The hot air becomes cool, the leaves turn colorful shades of yellow, orange, and red, and we slowly get prepared for the winter to come. With these changes, Vata dosha becomes increased in your environment, your body, and your mind. As Vata rises, you may begin to experience more issues such as coldness, dryness, anxiety, worry, sleep disturbance, gas, bloating, and constipation. These issues are not inevitable, however, and can often be remedied (and avoided) by saying goodbye to your light and cool summer diet and welcoming in more well-cooked, warm, nourishing meals.
This Kitchari recipe is a perfect addition to just about any balancing fall diet and possesses many of the qualities that are needed for keeping you warm, grounded, and healthy all season long. It uses the whole mung bean (green gram) and brown rice to provide more overall nourishment rather than a more traditional Kitchari recipe using mung dal (yellow split mung bean) and basmati rice. It is filled with colon-healthy fiber, strengthening protein, get-your-blood-pumping spices, and sweet, grounding root veggies. Needless to say, it will smell up your home with scents of fall and fill up your belly with feelings of comfort.
This Fall Kitchari Recipe is great for Vata types, as fall is considered the Vata season. However, any and all body types can enjoy this meal regularly throughout the fall and winter months with the simple modifications listed for each dosha type (see recipe). With so many individuals cleansing throughout the fall season, this recipe can be a great meal option for a more nourishing Kitchari cleanse, or an even better option as a rebuilding and rejuvenating meal for your post-cleanse regimen.
Fall Kitchari Recipe
- Doshic Effect: Vata ↓, Pitta ↓*, Kapha ↓*
- Serves: 4 to 5
- Prep Time: 5 minutes
- Cook Time: 45 to 50 minutes
*Please follow the dosha-specific modifications for each respective dosha.
- Large soup pot
- Cutting board and knife
- Measuring cups and spoons
- 2 tablespoons ghee (use 1 tablespoon for Kapha types)
- ½ teaspoon cumin seed, whole
- ½ teaspoon brown mustard seed, whole (omit for Pitta types or replace with fennel seed)
- ⅛ teaspoon freshly ground black pepper
- ½ to 1 jalapeño, finely minced (optional; omit for Pitta)
- Fresh ginger (2 to 3-inch cube), finely minced or grated
- 2 tablespoons shredded coconut (use 1 tablespoon for Kapha)
- 2 tablespoons cashew pieces (use 1 tablespoon for Kapha)
- 1 to 2 teaspoons Agni Churna* (or Vata Churna, Pitta Churna, or Kapha Churna)
- 8 cups unsalted bone broth, meat broth, or veggie broth – homemade is best! (substitute with water or use ½ broth and ½ water)
- 2 cinnamon sticks
- 1 cup whole mung beans, soaked overnight
- ¾ cup brown rice
- 1 small sweet potato, chopped (about 1½ cups)
- 1 medium carrot, chopped
- 2 to 3 medium kale leaves, stemmed and chopped
- 1 lemon, juiced
- ¾ teaspoon pink salt, mineral salt, or sea salt
- Chopped green onion (scallions), for garnish
- Shredded coconut, for garnish (omit for Kapha)
*Agni Churna can be replaced with ½ teaspoon turmeric powder, ¼ teaspoon fennel powder, ¼ teaspoon coriander powder, and ¼ teaspoon cumin powder.
1. Soak the mung beans overnight. Strain and discard the soaking water. Set aside.
2. Mince the ginger and jalapeño (if using), and set them aside.
3. Melt the ghee in a large saucepan on medium heat. Once hot, add the cumin seeds, brown mustard seeds, and black pepper. Sauté for 2 minutes, stirring every 30 seconds.
4. Add in the shredded coconut and cashew pieces. Continue to sauté for 2 minutes, stirring every 30 seconds.
5. Add in the Agni Churna and sauté for an additional 1 minute, stirring constantly.
6. Add the broth and cinnamon sticks. Increase the heat to high; bring to a boil.
7. Once boiling, reduce the heat to medium-low and add the mung beans and brown rice. Cover and cook for 20 minutes. *Keep a slight crack in the lid to avoid overflow.
8. After 20 minutes, add the sweet potatoes, carrots, and kale. Cook for 20 minutes over medium-low heat. Stir every 5 to 10 minutes.
9. Check on the Kitchari at 20 minutes. The beans should be split open, and the rice and veggies should be very soft. If there is still crunchiness, add a bit more water or broth (if needed), turn the heat to low, cover completely, and cook until everything is at the desired consistency. Check and stir every 3 to 5 minutes.
10. After the cooking process is complete, add in the fresh lemon juice and salt. Stir together until everything is evenly blended.
11. Serve in a bowl. Garnish each serving with chopped green onions and shredded coconut for a delicious finishing touch. Add more ghee, salt, or pepper as needed.
12. Eat sitting down, with gratitude, with awareness, and with good company!
- If you do not have enough time for soaking the beans overnight, place the beans in a glass container and cover them with boiling water. Let the beans soak in the hot water for a minimum of 30 minutes, although at least 3 to 6 hours will be best.
- Vata types can add more nourishment and creaminess by mixing in 1 to 2 spoonfuls of tahini during step number 10.
- Replace the Agni Churna with Vata Churna, Pitta Churna, or Kapha Churna to make it more balancing for your dosha type.
- Use homemade broth for the most vital nutrients and flavor.
- Enjoy this meal for a more nourishing fall season Kitchari Cleanse (great for a Vata-balancing cleanse or during times of depletion), or as a post-cleanse meal for rebuilding and rejuvenation (great for all body-types).