Decades ago I experimented with the macrobiotic diet. Two things I loved: First, this principle of cutting to or against the grain; and second, when making a soup always include a round, a root, and a shoot.
In the simplest fashion, that might look like an onion, a carrot, and celery. But more examples would be a sweet potato or daikon for the root, a beet for the root or the round, spinach, chard or kale for the shoot.
In this recipe, we have cauliflower for the round, carrot for the root, celery and spinach for the shoot. The shallot can also be a round or a root. So I think we are well rounded, and well rooted with this meal, don’t you?
If Kitchari is a grain and mung, this is winter Kitchari. Buckwheat is lighter than basmati, the rice typically used in Kitchari. Spinach and celery bring in the bitter taste, and mung is astringent, so this recipe delivers warmth and comfort while helping dispel the heavy stagnation we sometimes feel in late winter.
Make it on Sunday and serve it for family lunch, or have friends over for dinner and serve it with these super seed crackers. It is even better once it has sat for a few hours, so unlike many Ayurveda recipes, this is great the day after. Just be sure to serve it warm.
It is a meal in itself, but if you want soup & salad, this Winter Roasted Salad pairs well.
Buckwheat Mung Bean Winter Veg Stew
Mung beans come in two ways, whole or split. The whole mung is green, while the split mung, once it loses its husk, is yellow. This recipe calls for whole mung, also known as green mung beans. They need to be soaked, and often I soak for 24 hours. Soaked and cooked, they are much easier to digest than larger legumes, and are full of plant protein and fiber.
I’ve given variations in amounts below. You choose, depending on how you feel.
Ingredients
1-2 cups mung beans, sprouted soaked overnight
1 cup buckwheat groats, rinsed
I head cauliflower, broken into florets
3-4 carrots, diced
2-3 celery, diced
1 shallot, minced
1-2 tablespoon ghee
1 teaspoon curry powder, or more if you are experiencing Kapha
1 sprig rosemary
4-6 cups vegetable broth, depending how soupy you want it
3-4 cups baby spinach, rinsed
1 tablespoon balsamic vinegar
1 tablespoon tamari, shoyu or coconut aminos, or to taste
Instructions
Clean and chop the vegetables into bite-size chunks. Use all of the celery stalks, including the leaves. Cut the shallot the long way and slice into quarter moons. Rinse the buckwheat and the mung.
In a large soup pot, melt the ghee over medium heat. Add the shallots and cook until translucent, stirring regularly. Stir in the curry, the rosemary, and cook 1 minute.
Add the buckwheat and mung beans. Stir to coat. Turn the heat up to medium-high. Once it starts to sizzle, pour in the broth. When that comes to a boil, add the vegetables. Bring back to a boil, reduce heat to simmer, and cover.
Cook for about 15 minutes, add the spinach (I usually just leave it on top to steam). Cook another 5 minutes, or until the buckwheat and the mung are soft. Remove from heat. Give it a good stir, so the spinach integrates. Stir in the balsamic, and a few shakes of tamari. Salt and pepper, as needed. Leave covered until serving, and serve hot.
Garnish with fresh herbs, chive, or sesame seeds.
Banyan Botanicals has some new teas and tonics, a Bitter & Bold coffee alternative and a Masala Chai with Shatavari (photo below), I’d like to share with you. Please comment below, and I will randomly, blindly, pull a name on Friday. *I will need your email address, which will remain hidden, and we can only ship within the U.S.
Will you make this dal? If so, why? What winter meals help you manage the kapha of the season? Or, why do you want this pretty box of chai? Please read about it, it is so unique, and delicious.
Thank you!
I just started the Ayurvedic lifestyle a few months ago and am so glad Laura told me about her blog of recipes. I am enjoying them all and they are my go-to every time. I have made the winter roasted salad, thoran, dal and winter greens in chai-spiced ghee. All delightful. Can’t wait to make one of these tonight and will definitely try winter veg buckwheat dal as soon as I get the ingredients. Thanks so much for all these easy, tasty and feel-really-good-after recipes.
I am so happy to hear this! You have made my day. I hope this makes your life a whole lot more sacred, sumptuous, rich and fulfilling!
Yummy. I’m going to try this soon !
Please let me know what you think, and if you modify what you do for your own best care.Thanks!
I’ve been eating buckwheat porridge for breakfast this year and it’s great! I find it’s pretty easy to digest with a gentle warming quality. Haven’t paired it with mung beans yet, but sounds good provided my ama can handle the astringency!
I love buckwheat for breakfast and love that you are taking care of yourself that way. Have you seen the Buckwheat Tartary Pancakes post from last autumn? They are delicious!
Your ama? Astringency helps scrape the toxic buildup. Just add more ginger if your Agni needs it.
Thank you Glen!
I love your winter spicy kichari recipe. I have some buckwheat groats so maybe I’ll try this one. Excited about the giveaway too.
If you try it, please let me know what you think. Thanks Wendi!
This looks incredible, Laura! I rarely eat whole mung because I don’t know what to do with it! Definitely adding this to my grocery list 🙂 ! Thank youuuuuu!
Oh it is so good. There are recipes all over this blog for whole mung. I love it! Hope you do too.
I can’t wait to try this! Thank you for always sharing recipes, Laura! I really appreciate it.
I hope you love it Miki. Lmk please 🙏🏽
Hi Laura,
I still treasure your emails and I think about our Jyotish session often. I’m glad to have found you!
I would love the chai giveaway 🙂 Here is my email if I win: jessica_kristine@tutanota.com
Jessi Gathro
Thanks Jessi! You indeed did win! I will email you for shipping info for the box of Masala Chai. I hope you love it.
I already love it! Fantastic!
I am unable to respond to your email (for some reason it is getting blocked.) Would you please text me instead? My number is 904-760-7783. Thanks -Jessi
Oh gosh, I am traveling now. Maybe that is why. I will try again.
It all looks so good,,,I like the idea of a root, round and shoot in the recipe.
Thanks for reminder about buckwheat groats,, have some in my cabinet and will try them tomorrow.!
Was just starting to feel the winter thick, heaviness. Thanks for this inspiration and reminder about the power of chai. Much Love ~ Heidi Grace
YAY! Thanks for the recipe. I am going to try it this weekend. I haven’t cooked with Buckwheat but I love the fact that it is lighter than basmati so I am excited to try it. I have been feeling really heavy the last couple of weeks so this recipe is coming in at the right time for me. Light, warm and nourishing – perfect for the cold heavy snow days here in CO. And a cup of chai – extra YUMMY!
YES! I will! I love your recipes!! Thanks for all of your tasty and wonderful work!!