This variation of kitchari is based on helping a Kapha imbalance

Kapha needs a boost in energy, mood, metabolism and digestive fire. The quinoa and mung dal are easier for kapha to digest than lentils or beans.  This is a ‘no-rice’ version but you can replace the quinoa with rice if you have a kapha-pitta constitution.  For weight-loss, eat this as a main meal twice a week between the hours of 11.30am and 2.00pm.



  • 1 tablespoon of cumin seeds
  • 1/2 a tablespoon of brown mustard seeds
  • 1/4 of a tablespoon of ground cinnamon
  • 1/2 a tablespoon of whole black peppercorns
  • 1 heaped tablespoon of turmeric powder
  • 1/4 tablespoon of cardamom powder or use seeds from 10 cardamom pods
  • 1 heaped tablespoon of ground ginger
  • 4 cloves (if you like these)
  • a good pinch of cayenne pepper
  • pinch of pink himalayan salt or rock salt


  • 1 chopped onion
  • 2 cloves of finely chopped garlic
  • 1 carrot
  • 2 stalks of celery – sliced
  • 125 grams (or 1/4 of a head) of cauliflower
  • 60 grams (approx) of broccoli
  • 200 grams of baby spinach (preferably organic)
  • Handful of chopped spring onions to serve
  • A large handful of freshly chopped coriander

Beans/Lentils, Rice and Liquid/Oil:

  • 1 tablespoon of sunflower oil
  • 125 grams of mung/moong dal (this is the yellow split version)
  • 30 grams of quinoa
  • 1 litre to 1.5 litres of water (or vegetable stock)
  • 1 lemon – juiced


  1. Blend the seeded spices in a grinder or blender
  2. Chop all the vegetables into bite size chunks
  3. Heat the oil in a sauspan
  4. Fry the chopped onion and garlic until soft
  5. Add the spices
  6. Add the water/stock and boil
  7. Add the mung dal (this will take a bit longer to cook than the veg and rice)
  8. Simmer for around 10-15 minutes
  9. Add the chopped vegetables (excluding the spinach)
  10. Once everything is cooked, add the spinach until it has wilted
  11. Add the lemon juice
  12. Serve warm with freshly chopped coriander and spring onion (scallions)
  13. Kapha would do well to avoid breads with this dish

Eat in a peaceful setting without disturbances and enjoy the nourishing effect this food has on the body.  Not only is it delicious and flavoursome, but is also healthy, nourishing and grounding.