Indian Bean and Rice Stew or Kitchari

Two people, one milk allergy. Well, I guess it’s 2 milk allergies because we’re both allergic. We also like to eat at restaurants from time to time but hate bothering the chef and server with changing their recipes. This means we often walk out with full bellies that don’t digest very well. After a couple of days of uncomfortable movements I always turn to kitchari.

I know it’s probably not wise to mention bowel movements when writing up a recipe but shoot, that is one of the beautiful things about eating it. Ayurvedic thought systems like to cleanse by eating kitchari for 3-5 days 3 meals a day so that the digestive system can regulate itself. This mode of healing stems from the belief that the stomach was the center of the body, that if the digestive system was regular and enjoying itself the body would be freed up to heal itself more readily. This is all the more prevalent in our modern GMO, pesticide, additive ridden food system. Our body likes to digest kitchari and because of that it works sort of like a zamboni. If I still have your attention despite all the talks of BMing, here’s an amazing stew that can make you feel like a million bucks.


2 TB ghee (coconut oil, olive oil and other fats work as well)

1 TB ground cumin

1 tsp fennel seeds

1 tsp turmeric

1/2 tsp ground coriander

a dash of cinnamon

1 cardamom pod

1 clove

3 carrots; chopped

2 celery stalks; chopped

1/2 white onion; chopped

2 garlic cloves; diced

6 cups water or stock

1 TB tomato paste

1/2 cup brown rice

1 cup mung beans

1/4 cup red cabbage; chopped

1 cup kale; chopped

Directions: In a large stockpot heat the ghee or other fat that you chose. Put the cumin, fennel, coriander, turmeric and cinnamon in the pot and stir while they toast. When the spices have released their aromas put the carrots, onion, celery and garlic into the pot. Stir regularly until the onions are translucent and spice mixture coats the vegetables. Now add the stock or water. Add in the mung beans (soak overnight to help digestion) and brown rice and stir. Now slowly pour in the water, bring to a boil stirring regularly. Boil for about 5 minutes then turn down to a simmer and cover for 20 minutes. After 20 minutes add chopped up kale and cabbage, cook for about 5-10 minutes longer. Cook and stir until the kale is wilted and before the cabbage loses it’s color to the broth.


I hope you enjoy this recipe, it’s one of my favorites for kitchari as we move into a new season. <3<3



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  1. This sounds really good! I will definitely be trying it! 🙂 (the stew, not the poo)

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