This variation of the kitchari recipe is aimed at helping people with a vata imbalance

Vata needs warm, grounding and well cooked foods during the autumn and winter months.
The spices included help to aid digestion and reduce constipation, gas and bloating.  It is also good for helping to boost energy and ease symptoms of postpartum.  (For further information on Vata type of genetic constitution and imbalances click here)

(Preparation and cooking time – 30-40 minutes)



  • 1/2 a teaspoon of cumin seeds
  • 1/2 a teaspoon of brown mustard seeds
  • 1/4 of a tablespoon of ground cinnamon
  • 1/4 tablespoon of fennel seeds
  • 1/4 a tablespoon of whole black peppercorns
  • 1/8 a tablespoon of fenugreek seeds
  • 1 tablespoon of turmeric powder
  • 1 tablespoon of ground ginger
  • pinch of cayenne pepper
  • pinch of hing (as known as asafeotida)
  • pinch of pink himalayan salt or rock salt


  • 1/2 a white or red onion (you can leave this out if you prefer or have pitta tendencies)
  • 1-2 Carrots
  • 1 Sweet Potato
  • 1/4 Head of Cauliflower
  • 1/2 Courgette
  • 2 Cooked Beetroot (optional-this will make the food red so you can add it afterwards if preferred)
  • A large handful of Baby Spinach

Beans/Lentils, Rice and Liquid:

  • 1-2 tablespoons of sesame oil or sunflower oil
  • 125 grams of mung/moong dal (this is the yellow split version)
  • 125 grams of white basmati rice
  • 1 litre to 1.5 litres of water (or vegetable or chicken stock)
  • 1 lemon – juiced
  • Ghee for serving (if vegan, opt for olive oil or a drizzle of avocado oil to preferred taste)
  • Flatbread or Pitta Bread to accompany if this is the midday main meal of the day (optional)


  1. Blend the seeded spices in a grinder or blender
  2. Chop all the vegetables into bite size chunks
  3. Heat the oil
  4. Add the spices
  5. Pour in the water/stock and boil
  6. Add the mung dal (this will take a bit longer to cook than the veg and rice)
  7. Simmer for around 10 minutes
  8. Add the rice and the chopped vegetables (excluding the spinach)
  9. Cook until tender (approximately another 10 minutes)
  10. Once everything is cooked, add the spinach until it has wilted
  11. Add the lemon juice
  12. Serve warm with a teaspoon of ghee and freshly chopped coriander

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.


  • Vegans can use vegan butter instead of ghee to serve
  • If just starting to experiment, you may leave out the hing if you do not have it to hand
  • I like to add a spoonful of organic natural yoghurt to my finished dish to serve (but my digestion is good)
  • An alternative way of cooking this recipe is to pre-cook the mung and rice and then add the fried spices and cooked vegetables as above