Updated: Feb 1
The foundation of this dish is Kitchari which is a complete protein source made with moong dal, quinoa, rice with a blend of spices that encompass all six tastes. the vegetables are from my local farmers market and can be designed based on your constitution or imbalance but the spice blend below is tri-doshic and includes all 6-tastes, and the four condiments (ginger, coconut, lime, and cilantro) can be used not only to
enhance the flavors of the dish but also can be used to balance the doshas and season.
Kitchari (serves four)
1 Tbl. Ghee
2-3 tsp. Spice blend (below is a Tri-doshic recipe, but many combinations are applicable)
1/8- of ¼” diced onion “Optional”
1/8- of ¼” diced carrots “Optional”
Salt and Pepper to taste
1/3 cup Basmati rice
1/3 cup Yellow Mung Beans
1/3 cup of Quinoa
4 1/2 cups Water
In a pot, melt the ghee,
Add the spice blend and cook for a minute or so,
Add the moong, quinoa, and rice, stir for 30 seconds, then add the water and bring to boil, cover, reduce the heat and cook for 14 minutes.
Once done, turn the pot off, and let it rest so it absorbs the remaining liquid.
Dosha Balancing Condiments
Cilantro: Great for Pitta, ok for Vata and Kapha
Coconut “Unsweetened”: Great for Pitta, good for Vata, not for Kapha
Lime: Good for all doshas
Fresh Ginger: Good for all doshas
Tri-Doshic / Six Taste Spice Blend
1tsp Coriander (Bitter, pungent/cool)
1tsp Cumin. (Bitter, pungent/cool)
1tsp Fennel. (Sweet, pungent/cool)
1tsp Turmeric (Astringent, bitter, pungent/hot)
1tsp Cardamom (Sweet, pungent/cool)
¼ tsp Citric Acid (Sour, astringent/cool)
¼ tsp Mineral Salt (Salty, sweet/cool)
Jeff’s Herbal Vinaigrette
¼ cup Olive oil
2-3 Tablespoons lemon juice or vinegar
1-2 teaspoon honey or maple syrup
Salt and pepper to taste
1. Set a bowl on a damp towel, so it stays secure during whisking.
2. Place the lemon juice or vinegar in a bowl and whisk the oil into it, adjust flavor with the sweetener and salt and pepper.
Marinated Cucumber or Radish
1. Cut the Cucumber into 1/8” slices, and toss in your favorite oil and vinegar vinaigrette or use the dressing above, let marinate for an hour.
Sautéed Greens (Kale, Chard, Collard Greens, etc.)
1. Trim and wash greens, and cut into 1” ribbons/pieces
2. Heat 1-2 tablespoons of oil in a pan or pot, heat and then add the greens, stir the greens, place some water or stock in pot, bring to a simmer and cove to help reduce the greens.
3. Be careful not to burn, so occasionally stir and add more liquid as needed, cook until tender.
Roasted Portobello Mushrooms
1. I buy medium mushrooms but you can use any size mushroom. Toss the mushrooms in a bit of oil, balsamic vinegar and then season with salt and pepper.
2. Place the mushrooms on a baking pan, and roast at 375 degrees for about 20 minutes.
Green Beans or Asparagus
1. Bring a pot of water to boil, and have a bowl with ice cubes and water for cooling.
2. Trim the ends and then drop in the boiling water, cook 1-3 minutes until al dente (means to the tooth). Do not overcook because they will continue to cooking once your remove from boiling water and drop in an ice bath to stop cooking process.
1. Cut the top off fennel bulb, and then cut in quarters through the root.
2. Remove the root, being careful to hold the fennel ¼ together, turn on its side and slice lengthwise in 1/8” slice/juliennes.
3. Hear a Tablespoon of oil in a pan, add the fennel and sauté until just translucent, seasoning with salt and pepper.
1. Cut into 1/8 portion slices and toss with vinaigrette and sprinkle with salt.