Dark Leafy Greens + recipe

Dark leafy greens contain omega-3 oils, magnesium, potassium, calcium, and other nutrients that can reduce insulin imbalance, increase antioxidants, decrease inflammation and enhance nutrient intake.

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Tridoshic Mung Dal Kitchari

This kitchari can be modified to suit your taste preferences with the addition of additional spices and seasonings and choosing your favorite vegetables.  Try dark leafy greens, winter squash, and cilantro!  Yum!


½ cup whole green mung beans

½ cup split yellow mung dal

1 cup red rice

1 inch piece fresh ginger, cleaned and chopped fine

2 tablespoons shredded, unsweetened coconut (optional)

1 small handful fresh cilantro

½ cup water

3 tablespoons ghee or coconut oil

1  tsp mustard seeds

1 tsp whole cumin seeds *

½ tsp whole fenugreek seeds *

½ tsp whole fennel seeds *

½ tsp whole coriander seeds *

½ tsp turmeric powder

1 bay leaf

6+ cups water

Salt to taste

* OPTIONAL: Substitute 2-3 tsp Vata, Pitta, or Kapha Churna spice blends available from Roots of Wellness Ayurveda as a substitute for cumin, fenugreek, fennel, and coriander seeds.


  1. Wash the mung dal and rice until water runs clear. You may wish to soak the dal overnight before rinsing.
  2. In a blender, add the ginger, coconut, cilantro and ½ c water and blend until liquefied.
  3. Heat a large sauce pan on medium heat and add the ghee or coconut oil on medium heat until hot. Add the whole mustard seeds and fry until they pop and turn gray.  Add the cumin seeds, fenugreek seeds, fennel seeds, and coriander seeds (or substitute optional Vata Churna spice blend), and stir until fragrant.
  4. Quickly add the turmeric and bay leaf and stir until lightly browned.
  5. Stir in the mung dal and rice and mix well.
  6. Pour in 8 cups of water, cover and bring to a boil. Let boil 5-10 minutes then turn the heat down to a simmer and cook over low heat, covered, until the dal and rice are very soft and creamy (up to 1 hour 15 minutes).  Add up to 2 cups more more water as needed to maintain a creamy consistency.
  7. Add salt to taste and serve with chopped fresh cilantro and whole milk yogurt as desired.

Optional add-ins

Fresh vegetables, green beans (in the summer and autumn), asparagus (in the spring), dark leafy greens, zucchini, and/or carrots are all delicious seasonal variations appropriate for adding into this this kitchari.  Add vegetables half way or ¾ way through cooking so that they cook nicely. If using dark leafy greens, add towards the end of the cooking time to wilt. Adjust seasonings as necessary.  You can double the spices for an even more robust and flavorful kitchari.