Kitchari-Comforting Indian Stew
Author: 
Recipe type: Main
Cuisine: Indian
Prep time: 
Cook time: 
Total time: 
Serves: 8-10
 
Kitchari-Comforting Indian Stew, made with mung beans, brown rice, and rich Indian spices. If you're feeling a cold come on-this is the nourishment you need!
Ingredients
  • 1½ cups mung beans (soaked for 4 hours)
  • 1 cup brown rice
  • 1¼ cup small diced peppers
  • 2 tbsp minced jalapeƱo, about 1 pepper
  • 2 cup minced onion
  • 4 cups medium diced eggplant(other ideas are zucchini, cauliflower, or a combo of these)
  • 2 cups of mushrooms (if desired)
  • 2 cups diced tomato or 1 15 oz can
  • 1¾ tsp kosher salt
  • 1 tsp turmeric
  • 2 tsp cumin seed (if you don't have seed, can use ground)
  • 1 tsp fenugreek seed
  • 2 tbsp minced fresh ginger (we keep ours in the freezer to increase its longevity)
  • 1½ tbsp minced garlic
  • ¾ tsp chili flake (to taste)
  • 2 curry leaf stalks or 2 bay leaves
  • *optional addition, 3 cups chopped mushrooms, omit if you're not a fan
  • 8 cups water
  • 5 cups chopped kale
  • Additional salt/pepper to taste
  • Parsley for serving
Instructions
  1. Place all ingredients into a pressure cooker (preferred), or good sized pot, except kale.
  2. Pressure cooker method: Bring to pressure, or boil. If using a pressure cooker, bring to pressure and turn down to low. Set timer for 15 minutes. Turn off stove, and let pressure drop. Let kitchari sit for another 10 minutes or so, for additional water to absorb
  3. Traditional cooking method: bring mixture to boil, reduce to simmer, and cook until rice and mung beans are no longer hard, about 45 minutes.
  4. Stir in kale, and season with additional salt/pepper if desired. Top with fresh parsley and serve with a salad.
Notes
825 mg Potassium, 141% Vitamin C, 116% Vitamin A, 18% iron, 10% calcium based on 10 servings w/o mushrooms
Nutrition Information
Serving size: 1/10 Calories: 219 Fat: 1.2 Saturated fat: 0 g Carbohydrates: 43.6 g Fiber: 8.4 g Protein: 11 g Cholesterol: 0 mg
Recipe by Garden Fresh Foodie at https://gardenfreshfoodie.com/soups-stews/kitchari-comforting-indian-stew/