Quinoa and Sweet Potato Kitchari

Quinoa & Sweet Potato Kitchari

Kitchari means “mix” and quinoa paired with sweet potato creates a deeply comforting seasonal bowl. This dish works like medicine for Vata moments — when your body feels dry, restless and unsettled. Quinoa is a wonderful tridoshic pseudo-grain that cooks into a light, fluffy texture, while sweet potato brings the warm, grounding sweetness your system needs.

Ingredients

• Quinoa 1 cup

• Yellow mung dal 1 cup (200g)

• Sweet potato 1 medium (peel if the skin feels thick and cut into chunky pieces)

• Ghee or coconut oil 2 tablespoon

• Water 4 cups (1 liter) or as needed

• 1/4 teaspoon each of: Black pepper, Ground coriander, Ground cumin

• Sea salt 1 teaspoon or as needed

• 1/4 teaspoon each of: Black mustard seeds, Cumin seeds, Turmeric, Fennel seeds, Ground ginger or freshly grated ginger

• Fresh coriander leaves, parsley leaves and/or mint leaves: 2 tablespoon to garnish

Optional:

• Curry leaves – toss into the spice mix while sautéing

• Sultanas: 2 teaspoons

• Roasted flax seeds, sesame seeds or cashew nuts: 2 teaspoons

Method

• Soak the quinoa overnight in twice the quantity of water.

• Drain and rinse the quinoa and mung dal thoroughly.

• Warm the ghee or oil in a wide, heavy pot.

• Combine all the spices into a small cup and pour them into the warm ghee or oil. Stir on medium heat for about a minute until the kitchen smells fragrant and inviting. Stay close and do not let them burn.

• Add the quinoa and mung dal and stir well to coat. Pour in 4 cups of water and bring to a boil. Lower the heat, cover with a lid and cook for 10 minutes, then fold in the sweet potato. Cook for another 30 minutes or until the dal is fully tender and soft. The texture should be thick and porridge-like — pour in extra water whenever it needs it. Taste and adjust the salt, then serve topped with fresh herbs, sultanas, seeds and/or nuts.

Some tips

1. A fresh green chutney alongside this is all you really need — it brings the whole bowl to life.

2. Listen to your body when adjusting spices — more warming spices if you feel cold, lighter if you feel sensitive.

3. Pumpkin, zucchini, carrot or beetroot all work beautifully in place of sweet potato.

4. Red lentils or kidney beans can easily replace the mung dal depending on what you have at hand.