Ayurvedic Diet: Kitcheri for Vatas

This is one of most basic meals in the ayurvedic diet and is extremely balancing for Vatas. It's a stew made with a blend of spices (cumin, turmeric, coriander), yellow lentils, basmati rice and vegetables (zucchini, asparagus, squash).

Get a meal plan designed for the Vata body type.

1 cup Basmati Rice
2 cups Mung Dahl (split yellow lentils)
7 cups Water
pinch Salt
1 tsp Freshly cut ginger root
2 tbsp Ghee
2 tsp Mustard seeds
2 tsp Cumin seeds
2 tsp Fennel seeds
2 tsp Cumin powder
2 tsp Turmeric powder
2 tsp Coriander powder
1 Asafoetida Hing
1/3 cup Zucchini
1/3 cup Asparagus
1/3 cup Squash

Wash the lentils and rice separately in at least 2 changes of water. Place aside.

In a medium-sized pot, sauté all the seeds in the ghee until they pop on medium/high heat. Then reduce the heat and add the other powdered spices and ginger for a few seconds. Add the mung dal and salt. Sauté for 1 or 2 minutes. Add boiling water. Bring the entire mixture to boil and then simmer for 30 to 40 minutes or until the dahl is about 2/3 cooked.

Now cut the vegetables into small pieces. Add the rice and vegetables to the lentils. Stir, adding extra water if required. Bring back to a boil, then simmer for 20 minutes or until rice is fully cooked. Cook until there is minimal water remaining, leaving the lid on the pot.

Note: An alternative to cooking on a stove top is to add all of the ingredients to a crock-pot and allow to slowly simmer over 6 hours. Sauté the spices in ghee separately and add them to the entire mixture in the crockpot.