PP Kitchari-Comforting Indian Stew

Chef:  Jessica Meyers Altman; www.gardenfreshfoodie.com
Makes:  8-10 Servings
Prep Time:  20 min
Cook Time:  12 min
Total Time:  32 min

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  • 1 ½ c mung beans (soaked for 4 hours)
  • 1 c brown rice
  • 1 ¼ c small diced peppers
  • 2 T minced jalapeno, about 1 pepper
  • 2 c minced onion
  • 4 c medium diced eggplant 
  • 2 c mushrooms (if desired)
  • 2 c diced tomato or 1 15 oz can
  • 1 ¾ kosher salt
  • 1 t turmeric
  • 2 t cumin seed (If you don’t have seed, you can use ground)
  • 1 t fenugreek seed
  • 2 T fresh minced fresh ginger
  • 1 ½ T minced garlic
  • ¾ t chili flake (to taste)
  • 2 curry leaf stalks or 2 bay leaves
  • 8 c water
  • 5 c chopped kale
  • Additional salt/pepper to taste
  • Parsley for serving
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  1. Place all ingredients into a pressure cooker (preferred), or a good-sized pot, except kale.
  2. Pressure Cooker Method
  3. Bring to pressure.  
  4. Turn down to low.  
  5. Set timer for 15 minutes.
  6. Turn off, let pressure drop.
  7. Let kitchari sit for 10 minutes or so for additional water to be absorbed.
  8. Traditional Stove Method 
  9. Bring mixture to boil
  10. Reduce to simmer
  11. Cook until rice and mung beans are no longer hard; about 45 minutes
  12. Regardless of method, after cooked and liquid is absorbed, stir in kale and season with additional salt/pepper if desired.
  13. Top with fresh parsley and serve with a salad.


  1. You can use zucchini, cauliflower or a combination of these instead of eggplant.
  2. Keep your fresh ginger in the freezer to increase its longevity.

Jessica Meyers Altman; Garden Fresh Foodie
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

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