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Sweet Potato Quinoa Kichari

"Always be on the lookout for ways to turn a problem into an opportunity for success. Always be on the lookout for ways to nurture your dream.”

- Lao Tzu

Sweet Potato Millet Kichari

Kichari is a supremely healing dish that's high in protein and easy to digest. Enjoy in times of stress, illness, low appetite, or to help the body make the transition between seasons.

Millet is a high-fibre, easy to digest grain that's good for helping to balance blood sugar and body weight. It is used as 'food medicine' to treat diabetes, low apetite, excess body-weight, mucus, or excess Kapha. You can also substitute rice or quinoa.

Serve with a side of steamed greens and a squeeze of lemon.


  • 1 cup (200g) yellow mung dal (ideally soaked overnight)

  • ½ cup (100g) millet or quinoa (ideally soaked overnight)

  • 1 sweet potato, peeled if the skin is tough and chopped into chunks

  • 2 tbsp ghee (or coconut oil) ***

  • 4 cups (1 litre) water, or more

  • 1 teaspoon of: Black pepper, Ground coriander, Ground cumin, Sea salt

  • 2 teaspoons of: Black mustard seeds, Cumin seeds, Turmeric, Fennel seeds

  • Ground ginger or finely chopped fresh ginger


  1. Soak the quinoa overnight in double the amount of water. When you’re ready to cook, rinse the quinoa and mung dal.

  2. Measure out all of the spices into a cup — this makes it less likely that you'll burn your spices while searching for the others!

  3. Heat the ghee or oil in a large pot. Add all of the spices and sauté together on medium heat for a minute until fragrant. Be careful not to overdo this stage – it's better to err on the side of caution on your first attempt than risk frazzling the spices and making them bitter or burnt.

  4. Stir in the millet/quinoa and mung dal. Add 4 cups of water, bring to the boil, then reduce to a simmer, lid on.

  5. Cook for 10 minutes, then add the sweet potato. Continue cooking for another 30 minutes (longer if using whole green mung beans), or until the dal is completely soft (easily squashed between finger and thumb), the kitchari has a porridge-like consistency and the ghee has risen to the top, adding more water if necessary.

  6. Adjust the seasoning and garnish with fresh chopped herbs, spring onions, sesame seeds, steamed greens, or fresh green chutney. Enjoy your simple masterpiece!

About the Author

Briya Freeman is a facilitator based in Ottawa, Canada. Her primary focus is on offering courses in meditation, self-healing and stress-reducing.

Briya is a long-term student of Berdhanya Swami Tierra, a female mystic and shaman of South American origin.

She also holds studies in ayurveda at Anjali School of Ayurveda (Kerala, India) and a Bachelor’s degree in Commerce from the University of Ottawa. She is the creator of Ayurveda for Vibrant Living, a practical exploration of the fundamentals of the science of self-healing.

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