Mung Bean Amaranth Kitchari w/ Spinach

I love mung beans, amaranth and the Ayurvedic Healing philosophy. So it is a no brainer for me that Kitchari is a staple of my kitchen. One of the main potentials of Kitchari is to eat it over a period of days as a cleanse, especially during seasonal changes. The kitchari is easy on the system, and said to meet all the nutritional needs during this time of self care. This Mung Bean Amaranth bowl of goodness can nurture you on many levels, and offer your digestive system a rest. Make a batch and eat it only this for a few days, or just have it as a one off meal with the family. Freezes beautifully.

The soupy goodness here is an adaptation of the basic kitchari of split mung and rice, substituting Whole Mung Bean + Amaranth.


The Kitchari:

1 cup whole green mung beans *

1 cup amaranth *

2 Tlb ghee or coconut oil (ghee is ayurvedic way)

1 brown onion

2 tsps coriander seeds

2 tsps cumin seeds

2-3 garlic cloves, finely chopped

2 cm fresh turmeric, finely chopped

OR 1 tsp turmeric powder

2 cm ginger, peeled + finely chopped

1 carrot, large peeled + sliced

1-2 cups pumpkin, peeled + cubed

2 cups spinach fresh

fresh coriander or parsley, handful

activated nuts or seeds to garnish if you like + a drizzle of ghee or coconut oil

*It yields a better result and quicker cooking time if the amaranth and mung beans are soaked for 4hrs – overnight in enough filtered water with a splash of apple cider vinegar to cover plus a few inches. Drain + rinse before use.


To Prepare:

  • Drain the soaked mung + amaranth. If you can’t soak for the long soak at least pour boiling water over them and leave to soak while you chop the veggies etc.
  • Finely chop onion + add to a heavy bottom pot with the ghee or coconut oil over a medium heat, cover so it sweats.
  • Once translucent + fragrant add the garlic, ginger, turmeric + dry spices and let the flavours begin to cook out and smell divine. Keep stirring being careful not to burn.
  • Add the carrots and coat with the rest of the ingredients, put lid back on and let the flavours develop for a few minutes.
  • Add mung and amaranth and coat well with rest of ingredients.
  • Add water to cover by 10 cm, turn down so it is just simmering, cover and check every 15 minutes, stirring with a wooden spoon to make sure it doesn’t catch on the bottom of the pan.
  • Once it starts to breakdown – about 1/2 hour add the pumpkin, and some more water. You are looking for a soupy wet consistency, but not too thin.
  • Once the mung is cooked down which you establish by tasting and the pumpkin is cooked, add the spinach for the last few minutes of cooking time.
  • At this point season to taste with sea salt or tamari or keep it salt free and slightly sweet tasting if that feels good too!

Sprinkle with nuts, seeds + parsley if you like to serve.

Enjoy and let me know how you go….Blessings x x x