Summer Vegetable Kitcheree
Ali Segersten
Kitcheree is a highly nourishing, hypoallergenic stew made from mung beans and brown rice. It assists in the detoxification process as it is very easy to digest. The spices and summer vegetables create a luscious stew that can be made in just minutes using a pressure cooker, though you don't need one to make this.
I know, I know, summer is nearly gone and Autumn will be upon us soon enough. I am not ready yet. I'm still savoring every last bit of this warm, dappled September sun. Sure, we harvested all of our sugar pie pumpkins and other winter squash today and my daughter was already asking when will I be making pumpkin scones and pumpkin pie, not yet though. Summer is still here, let's just be with it while it lasts.
I'll be sharing the White Nectarine Ice Cream you all keep asking me about in my next post. We'll say farewell to Summer, celebrate the fun times, and eat ice cream. Are you with me? :)
For now, how about using up the summer veggies in this fantastic bean and whole grain stew! This recipe is perfect for those of you who are vegan and following the Elimination Diet, particularly during Phase 2…...and will also work for those of you simply desiring a fast, healthy, and tasty meal. I made this stew and packed it into two large Thermos containers for our recent wild blueberry picking adventures in the mountains. We all enjoyed a bowl of warm stew after the sun had set. There was a certain chill in the air and having a warm meal was just divine! Tastes good + nourishing = blissed out, happy, energetic, and ALIVE!!
Summer Vegetable Kitcheree
Kitcheree is an Indian stew meal made from mung beans and brown rice. Spices and vegetables make up the remaining ingredients which can vary widely. Here I use carrots, kale, peas, and cilantro. Fresh tomatoes can be added as well if you can tolerate nightshade vegetables and are not following a low-histamine diet.
Be sure to cut the carrots into large chunks otherwise they will fall apart in the stew while cooking using the pressure cook method.
Garnish
INSTANT POT DIRECTIONS:
- Press the SAUTÉ button on an 8-quart Instant Pot. Add the oil and let it heat up for about 20 seconds, then add the ginger, mustard seeds, and cumin seeds. Sauté until the seeds begin to pop.
- Then add the mung beans, rice, carrots, turmeric, and coriander. Stir together a bit so the spices evenly coat the rice and beans. Then add the water.
- Cancel SAUTÉ. Lock the lid into place. Move the valve to SEALING position. Set the Instant Pot for 15 minutes on high pressure. When it is done let the pressure release naturally for about 10 to 15 minutes, then move the valve to VENTING position and release the remaining pressure. I like to do this under the hood of my stove to vent out all of the extra steam. Stir in more water for a thinner stew if desired.
- Once the rice and beans are cooked, add in the chopped kale, tomatoes (if using), peas, cilantro, and salt. Stir until just mixed. Cover, and let stand for about 5 minutes. The tender vegetables will just barely cook in the hot stew. Add more salt, to taste, if necessary.
- Serve with a dollop of chilled coconut milk and chopped cilantro if desired.
STOVETOP DIRECTIONS:
- Heat a 6- or 8-quart pot over medium heat. Add the oil and let it heat up for about 20 seconds, then add the ginger, mustard seeds, cumin seeds, and chili flakes. Sauté until the seeds begin to pop.
- Then add the mung beans, rice, carrots, turmeric, and coriander. Stir together a bit so the spices evenly coat the rice and beans. Then add the water (start with 10 cups and add more after the stew is cooked if necessary). Cover, and simmer on low for about 45 minutes (add more water if needed).
- Once the rice and beans are cooked, add in the chopped kale, tomatoes, peas, cilantro, and salt. Stir until just mixed. Turn off heat, cover, and let stand for about 5 minutes. The tender vegetables will just barely cook in the hot stew. Add more salt, to taste, if necessary.
- Serve with a dollop of chilled coconut milk and chopped cilantro if desired.
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About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 2000 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
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