Tridoshic Autumn Kitchari Recipe

A tridoshic meal is one that is balanced and suitable for all three doshas—Vata, Pitta, and Kapha. These meals are designed to be harmonious, incorporating foods and spices that are generally nourishing, easy to digest, and not overly aggravating to any of the doshas.

Here's a delicious and balancing tridoshic kitchari recipe for autumn, incorporating the foods that suit all three doshas. This kitchari is nourishing, grounding, and slightly warming, perfect for cooler autumn days. It features mung beans, basmati rice, carrots, zucchini, and warming spices, making it a wholesome and easy-to-digest meal.

Tridoshic Autumn Kitchari Recipe

Serves 4

Ingredients:

• 1/2 cup split yellow mung beans (soaked for a few hours and rinsed)
• 1/2 cup basmati rice (rinsed)
• 4 cups water or vegetable broth
• 1 small carrot, diced
• 1 small zucchini, diced
• 1/2 cup pumpkin or butternut squash, diced
• 1 tablespoon ghee
• 1 teaspoon cumin seeds
• 1 teaspoon fennel seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon ground ginger (or 1 teaspoon fresh grated ginger)
• 1/4 teaspoon ground cinnamon (optional, for a warming touch)
• Salt to taste
• Fresh cilantro for garnish
• Lime wedge for serving

Instructions:

1. Rinse and soak the mung beans for a few hours to aid digestion, then rinse again. Rinse the basmati rice until the water runs clear.
2. In a large pot, heat the ghee over medium heat. Add the cumin and fennel seeds and sauté until they begin to pop and release their aroma, about 30 seconds. Add the ground coriander, turmeric, and ginger to the pot. Stir for another 30 seconds to toast the spices.
3. Add the chopped carrot, zucchini, and pumpkin or squash to the pot. Stir well to coat the vegetables in the spices.
4. Add the rinsed basmati rice and mung beans to the pot. Stir everything together, then add 4 cups of water or vegetable broth. Bring the mixture to a boil.
5. Once boiling, reduce the heat to low, cover, and let it simmer for 30 minutes, or until the mung beans and rice are fully cooked and soft. Stir occasionally to prevent sticking and add more water if needed for a soupier consistency.
6. Add salt to taste and a sprinkle of cinnamon if desired. Serve the kitchari warm, garnished with fresh cilantro and a squeeze of lemon.

This kitchari is gentle on digestion, balancing for Vata, Pitta, and Kapha, and perfect for enjoying during autumn. You can also add a side of cooked greens, such as spinach or kale, for added nourishment.