Witches Brew - An Herbalist’s Version of Kitchari for Vata Season
VATA-BALANCING MARROW & WINTER SQUASH KITCHARI (pressure cooker recipe)
PREP TIME: 10 minutes (plus 4-8 hours prior soaking)
COOK TIME: 10 minutes High Pressure + 15 minutes Natural Pressure Release
YIELD: (approx. 4-6 servings)
INGREDIENTS LIST
THE GRAIN & DAL BASE (PRE-SOAKED):
• ½ cup White Basmati Rice (soaked 4–8 hours, rinsed and drained)
• 1 cups Split Yellow Moong Dal (soaked 4–8 hours, rinsed and drained)
1/8 tsp baking soda (optional but helps break down the lentils)
THE LIQUID & MARROW:
• 6 cups Water or warming Bone Broth (1:4 ratio for high altitude)
• 2-3 Beef Marrow Bones (cross-cut, roughly ½ - 1 lbs)
THE FRESH VEGETABLES & AROMATICS:
• 1-2 Small Leeks (white and light green parts only, sliced into rounds)
• 1 cups Winter Squash (Butternut, Kabocha, or Acorn, cut into LARGE 2-inch chunks)
• 1 tbsp Fresh Ginger (peeled and thinly sliced)
• 3 cloves Garlic (thinly sliced)
THE OILS & SPICES:
• 1 tbsp Ghee (clarified butter)
• 1 tsp Whole Brown Mustard Seeds
• 1 tsp Whole Fennel Seeds
• 1 tsp Whole Cumin Seeds
• 1 Cinnamon Stick (whole)
• 1 tsp Turmeric Powder
• 1 tsp Coriander Powder
• ½ tsp Cardamom Powder
• ½ tsp Black Pepper (freshly ground)
• 1.5 to 2 tsp Himalayan Pink Salt (add at the very end to taste)
THE BOTANICALS & ADAPTOGENS (ADD AT THE END):
• 2 tbsp Dried Nettles
• 2 tbsp Dried Tulsi Basil (Holy Basil)
• 1 tsp Powdered Cordyceps Mushroom
STEP-BY-STEP COOKING INSTRUCTIONS
PREP:
Rinse Rice & Moong Dal and soak overnight in a large bowl with plenty of water. It will expand. If you live in high altitude consider adding 1/8 tsp of baking soda to help break down the moong dal.
PHASE 1: THE SAUTÉ START
1. Turn your electric pressure cooker to SAUTÉ mode and add the 1 tbsp of ghee.
2. Once the ghee is hot, add the whole MUSTARD SEEDS. Wait until they start to pop.
3. Immediately add the FENNEL SEEDS and CUMIN SEEDS. Sauté for 30 seconds until fragrant.
4. Stir in the LEEKS, GINGER, and GARLIC. Sauté for 3 to 4 minutes until the leeks are completely soft, sweet, and translucent.
5. Toss in the powdered spices: TURMERIC, CORIANDER, CARDAMOM, and BLACK PEPPER. Stir continuously for just 10–15 seconds so they don't burn.
6. Hit CANCEL on the pressure cooker and immediately pour in a splash of your water/broth to de-glaze, scraping up any spices stuck to the bottom.
PHASE 2: THE PRESSURE COOK LAYERING
7. Add the well-drained, pre-soaked RICE and MOONG DAL to the pot.
8. Pour in the remaining 6 cups of water or broth. Stir gently to combine the grains and spices.
9. Drop the whole CINNAMON STICK and the DRIED NETTLES directly into the liquid.
10. Place your large 2-inch chunks of WINTER SQUASH directly on top of the grain bed.
11. Lay the BEEF MARROW BONES flat on top of the vegetables. (Do not stir the squash or bones deep into the grains; let them rest on top).
PHASE 3: THE COOK CYCLE
12. Secure and lock the pressure cooker lid. Ensure the steam vent is set to "Sealing."
13. Select MANUAL / PRESSURE COOK on High Pressure and set the timer for 10 MINUTES.
14. Once the timer goes off, let the cooker NATURALLY PRESSURE RELEASE (NPR) for 15 minutes. Vent any remaining steam manually after the 15 minutes are up.
PHASE 4: THE FRESH MEDICINAL FINISH
15. Carefully open the lid. Use tongs to remove the marrow bones to a clean plate.
16. Use a small spoon to scoop the warm, soft bone marrow out of the center of the bones directly back into the kitchari porridge. Discard the empty bone rings.
17. Add the DRIED TULSI BASIL and POWDERED CORDYCEPS directly into the piping hot porridge.
18. Stir the kitchari gently to melt and emulsify the rich bone marrow and incorporate the fresh herbs.
19. Stir in 1.5 teaspoons of HIMALAYAN PINK SALT. Let the dish rest covered for 5 minutes to allow the Tulsi to steep in the residual heat. Taste, add the remaining salt if desired, and serve warm.
20. For more protein, I topped with 2 tablespoons of hemp seeds at the end!
INGREDIENTS BENEFITS BREAKDOWN
THE SUSTAINING FOUNDATION:
• White Basmati Rice: An easily digestible starch providing clean energy without irritating the gut lining. Combined with moong dal, it forms a complete, easily absorbable protein.
• Split Yellow Moong Dal: A highly bioavailable, low-gas plant protein. It acts like a gentle scrub for the intestinal walls and is highly Vata-soothing.
• Beef Marrow Bones: Packed with collagen, glucosamine, and essential fatty acids. It provides deep, grounding nourishment to the nervous system and tissues to combat deep burnout.
• Ghee (Clarified Butter): A healthy fat that carries herbs deeper into body tissues. It lubricates the digestive tract and kindles the digestive fire (Agni).
THE COMFORTING VEGETABLES & AROMATICS:
• Small Leeks: A milder, sweeter, and more warming alternative to onions. Thoroughly cooked in ghee, they are highly lubricating, gentle on the gut, and prevent Vata bloating.
• Winter Squash: Sweet, heavy, and deeply grounding root-like texture. It acts as an elemental anchor for Vata and pairs well with marrow fats.
• Fresh Ginger: Known as the "universal medicine." It stimulates sluggish digestion, reduces bloating, and supports overall metabolic warmth.
• Garlic: Deeply warming and grounding. It acts as an anti-microbial agent and helps clear out cold, stagnant energy.
THE CARMINATIVE & WARMING SPICES:
• Mustard Seeds: Pungent and heating. They stimulate gastric juices to break down heavy proteins and fats while clearing stagnation.
• Fennel Seeds: A premier carminative herb that specifically prevents and relieves intestinal gas, cramping, and bloating.
• Cumin Seeds: Enhances nutrient absorption in the small intestine and stabilizes a fluctuating appetite.
• Turmeric Powder: Contains curcumin, a potent anti-inflammatory compound that supports liver health and joint mobility.
• Coriander Powder: A gentle, cooling spice that balances the intense heat of other spices, protecting the liver from overheating.
• Cardamom Powder: Helps break down heavy mucus-forming properties of grains while clearing respiratory pathways.
• Black Pepper: Enhances the bioavailability of other nutrients (especially turmeric) and sharpens digestive fire.
• Cinnamon Stick: A deeply warming bark that stabilizes blood sugar and improves peripheral circulation to cold extremities.
THE NOURISHING BOTANICALS & ADAPTOGENS:
• Dried Nettles: Extremely rich in plant-based iron, calcium, and trace minerals. Excellent for building blood and deeply replenishing a depleted nervous system.
• Tulsi Basil (Holy Basil): A premier adaptogen known to help the body adapt to stress, soothe mental exhaustion, and support metabolic and thyroid vitality.
• Powdered Cordyceps: A functional mushroom that supports cellular energy (ATP production), enhances oxygen utilization, and fortifies against chronic burnout.
