A nourishing and delicious meal which is great for grounding vata dosha. This is a particularly nice recipe from autumn through spring.

If you are feeling creative, you could try adding different combinations of 60% augmenting and 40% extractive vegetables. The vegetables may be mixed into the kitchari (the rice and mung mix) or had as a separate side dish. Make sure to keep the 60/40 augmenting to extractive ratio. Check-in with an experienced practitioner if you feel you have a special condition to address.

Avoid rajasic and tamasic vegetables, such as onion, garlic, radishes, potatoes, tomatoes, eggplant, capsicum, and arugula, and enjoy getting creative with this nourishing, easy dish!

Augmenting & Extractive

SERVES: 4 people

PREPARATION TIME: 30 minutes (mostly unattended)

YOU’LL NEED:

3 tbsp ghee

2 tsp mineral salt

1 tsp grated ginger

2 tsp dried sea vegetable, optional

1 tsp black cumin(nigella) seeds

½ tsp cumin seeds

½ tsp fennel seeds

⅓ cup split mung dhal

⅔ cup white basmati rice (or ½ cup rice with ⅙ cup teff)

4 cup water

4 long leaves of kale chopped or torn into narrow ribbons

1 large sweet potato chopped into cubes

1 tbsp ghee

¼ c sunflower seeds, optional

small handful of chopped cilantro (fresh coriander)

10 dried curry leaves or 5 fresh

l½ tsp ground cinnamon

HERE’S HOW:

Place all of the ingredients into a pressure cooker. The sweet potato and kale can be added directly into the pressure cooker or sauteed separately with lid on in 1 tbsp ghee, a pinch of salt, and water. Add to the mung and rice afterward.

Let it cook for 16-18 minutes at pressure. Or, if you aren’t using a pressure cooker, allow it to simmer for around 30 minutes until everything is cooked.

Let the pressure come down naturally.

Mix everything well so the sweet potato and kale are distributed throughout the dish.

Adjust the consistency by adding more boiling water, if desired.

Toast the sunflower seeds in ghee for a minute or two on low heat, add the curry leaves, cinnamon, and cilantro, and sauté until the aroma is present. Place on top of the One pot.

Serve with a homemade chapati.

Originally Published on https://www.halepule.com/blog

Myra Lewin Hale Pule Ayurveda and Yoga

Ayurvedic Practitioner and Ayurveda Yoga Therapist, Myra Lewin is a professional member of the National Ayurvedic Medical Association and a master yogini. Myra has amassed more than 100,000 hours of Yoga teaching experience spanning 30+ years of practice.

In 1999 Myra Lewin founded Hale Pule Ayurveda and Yoga.

She is the author of several acclaimed books on Ayurvedic nourishment including, Freedom in Your Relationship with Food , Simple Ayurvedic Recipes, Dine with Myra, and Simple Ayurvedic Recipes II. Myra is also the host of two remarkable podcasts on holistic healing, “Everyday Ayurveda and Yoga at Hale Pule” and “Spark Your Intuition”.