Yesterday I felt a little bit down and very tired. I felt I needed some very calming food and nothing taste better than a really good kitchari. Indian kitchari is a “stew” made from rice, lentils or beans and warming spices such as ginger, fennel, mustard seeds, coriander and cumin which boosts the digestive system. I didn’t add the the salt until after I cooked it all and removed a portion for Noah (who absolutely loved it). Bella has been eating kitchari her whole life and it’s one of her favorite dishes as well.

Kitchari serving 6 from Ayurved Health Retreat

1 cup split mung beans or red lentils (I used lentils)
2 cups basmati rice
2-3 cup chopped vegetables (I used zucchini, tomatoes and swiss chard)
1/2 tsp turmeric
1 tbsp ground coriander
1 tsp ginger
1 tsp ground cumin or whole cumin seeds
1/2 tsp fennel seeds
1/2 tsp ground black pepper
1 1/2 ground basil leafs
1/3 tsp asafetida (hing) I skipped this one
pinch of cayenne
1 1/2 tsp salt ( to taste)
2 tbsp coconut oil

First rise the split beans or lentils thoroughly (3-4 times). Add 8 cups of water and bring to a boil. Then turn down to medium-low and cook or 10 minutes. Add more water if you would like a soupy consistency. Rinse thoroughly 2 cups of basmati rice and add to the beans. You may now add 2/3 cups of assorted vegetables. Cook for another 15 minutes, stirring regularly, while you work on the next step. In a frying pan heat the coconut oil over medium flame and add only the seasoning seeds first (cumin and fennel). Let cook until light brown before adding the rest of the spices and then let cook for 1 minute or until brown. Add this to the beans and rice. Add salt to taste. Cook for another 5-15 minutes, stirring regularly.


About Green Mom

Fredrica Syren, the author and founder of, was born in Sweden. Her mother was a classically trained chef who introduced her to many eclectic flavors and skills at a young age. Her mom’s passion for the outdoors and gardening planted the seed for her own love of nature and healthy eating. She received a degree in journalism and has worked as a print, Internet and broadcasting journalist for many years with big businesses within Europe and the United States. After her mom was diagnosed with terminal cancer and she with pre-cancer, Fredrica changed her career to become a full time yoga teacher and activist. A longtime world traveler, foodie and career woman, she was exposed to many facets of life, but nothing inspired her more than becoming a mom. After her first-born, Fredrica began a food blog focusing on local, seasonal, organic & vegetarian dishes. Years of food blogging developed into the cookbook Yummy in My Tummy, Healthy Cooking for the Whole Family. Upon the arrival of her second child, Fredrica founded Her vision was to establish a site providing insight about gardening, home and personal care, baby & child, and of course food & nutrition. hosts many talented writers shedding light on ways to incorporate eco-friendly and nutritious practices for busy families. She is an advocate for organic, local and sustainable businesses. Fredrica hopes to inspire social change through her lifestyle, passion and business. Fredrica lives with her husband James Harker-Syren and their three children in San Diego, CA.

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