Recipe description
June 11, 2026
Brown Rice Vegetable Kitchari
A gentle, fiber-rich bowl that supports daily gut health and balance.
High Fiber
Gut Friendly
Digestive Support
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut, peanut, milk, soy, sesame, fish, mustard, celery, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from brown rice and vegetables supports gut diversity.
- Includes polyphenol-rich plant foods (colorful vegetables and spices) without added processing.
- One-pot, gentle cooking fits daily gut-friendly eating without sacrificing flavor.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Rice, brown
1.5
cup
Red lentils
1
cup
Ghee
2
teaspoon
Seed, cumin
1
tablespoon
Seed, mustard
1
teaspoon
Turmeric
1
teaspoon
Asafoetida
0.25
teaspoon
Onion
1
piece
Garlic
3
piece
Ginger
0.125
cup
Carrot
1
piece
Zucchini
1
piece
Pea, green
4
tablespoon
Coriander
2
tablespoon
Vegetable broth
4
cup
Salt
1
teaspoon
Water
1
cup
Instructions
1
Rinse the brown rice under cold water until the water runs clear.
2
In a large pot, heat olive oil over medium heat.
3
Add chopped carrots, zucchini, and green capsicum to the pot, and sauté for about 5 minutes until slightly softened.
4
Stir in cumin, turmeric, and salt, cooking for another minute until fragrant.
5
Add the rinsed brown rice to the pot and stir to combine with the vegetables.
6
Pour in water, bring to a boil, then reduce heat to low and cover the pot.
7
Simmer for approximately 40-45 minutes or until the rice is cooked and water is absorbed.
8
Remove from heat and let sit, covered, for 5 minutes before fluffing with a fork.
9
Serve warm, garnished with fresh herbs if desired.
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Nutrition
420 kcal
Calories
14 g
Protein
58 g
Carbohydrates
9 g
Fiber
6 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What is kitchari, and how does Brown Rice Vegetable Kitchari fit into that idea?
It's a gentle, one-pot dish of grains and vegetables; this version uses brown rice and colorful vegetables for fiber and nutrients, making it easy on digestion.
Is Brown Rice Vegetable Kitchari vegan and gluten-free?
Yes, as written it's vegan and naturally gluten-free, but check for added sauces or toppings if you're sensitive.
How long does it take to cook?
About 45 minutes total (prep plus simmer), depending on your equipment and how tender you like the vegetables.
How can I boost fiber or adapt it for different diets?
Use more brown rice or add pulses; include a variety of vegetables; use onions/garlic for flavor if tolerated; for low-FODMAP, skip onion/garlic and use suitable spices.
How should I store leftovers?
Refrigerate in airtight containers for 3–4 days; reheat gently on the stove or in the microwave.
Are there common allergies or substitutions?
This dish is soy-free and gluten-free by default; if you add soy sauce or miso, check ingredients; tamari is a good substitute; use olive oil; avoid nuts if allergic.
What are the health benefits?
Provides fiber, plant-based protein, and polyphenol-rich vegetables that support digestion and a balanced gut microbiome as part of a healthy diet.
How should I serve it?
Serve warm, with a squeeze of lemon or fresh herbs; optionally top with a dollop of yogurt (dairy or dairy-free).
Can I meal-prep this dish?
Yes, it stores well and reheats nicely; make a larger batch and portion into containers for quick meals.
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