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Kitchari: Comforting Indian Vegetable Stew [Vegan]

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Kitchari is a hearty stew of Indian origin. This version is filled with nutritious, warming ingredients, making it the perfect comfort food. When you make this, your whole house will smell delicious.

Kitchari — Comforting Indian Vegetable Stew [Vegan]

This Recipe is :

Dairy Free Vegan


  • 1 1/2 cups mung beans (soaked for 4 hours)
  • 1 cup brown rice
  • 1 1/4 cup small diced peppers
  • 2 tablespoons minced jalapeño, about 1 pepper
  • 2 cup minced onion
  • 4 cups medium diced eggplant
  • 2 cups diced tomato or 1 15 oz can
  • 1 3/4 teaspoons kosher salt
  • 1 teaspoon turmeric
  • 2 teaspoons cumin seeds (if you don’t have seed, can use ground)
  • 1 teaspoons fenugreek seeds
  • 2 tablespoons minced fresh ginger
  • 1 tablespoon minced garlic
  • 3/4 teaspoon chili flake, to taste
  • 2 curry leaf stalks, or 2 bay leaves
  • 3 cups chopped mushrooms (optional)
  • 8 cups water
  • 5 cups chopped kale
  • Additional salt and pepper, to taste
  • Parsley, for serving


  1. Place all ingredients into a pressure cooker (preferred), or good sized pot, except kale.

For the Pressure Cooker Method:

  1. Bring to pressure, or boil. If using a pressure cooker, bring to pressure and turn down to low. Set timer for 12 minutes.
  2. Turn off stove, and let pressure drop. Let kitchari sit for another 10 minutes or so, for additional water to absorb

For the Traditional Method:

  1. Bring mixture to boil, reduce to simmer and cook until rice and mung beans are no longer hard, about 45 minutes.
  2. Stir in kale, and season with additional salt and pepper if desired. Top with fresh parsley and serve with a salad.






International plant-based and gluten-free recipes made using seasonal ingredients. Jessica is a certified plant-based chef, and has a certification in plant-based nutrition. She is a passionate educator, and has taught science, community gardening, and food education for the last 17 years. She holds a Master’s in Science Education and is a certified NYS biology teacher. Jessica now combines her passion for cooking & gardening with her passion for teaching. She writes recipes and photographs her food blog, Garden Fresh Foodie, a blog devoted to plant-based, gluten free, seasonal recipes.  Jessica teaches as an adjunct professor at Daemen College, as well as healthy cooking classes in the Buffalo, NY area wherever there’s a table and an outlet! Her recipes are featured on the Food Revolution Network (a program begun by John Robbins, of Diet for a New America & The Food Revolution) as well as a plant-based prepared food company called Veestro.com. Her recipes have been featured on Forks Over Knives, TasteSpotting, FoodGawker, and Finding Vegan. 



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