Brown Rice Mung Bean Kitchari - Mung Bean Stew

Name: Brown Rice Mung Bean Kitchari - Mung Bean Stew
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4 serving
Ingredients: 1/2 cup mung beans; 1/2 cup brown Basmati rice; 1/2 tsp oil; 1/2 tsp cumin seeds; 1/2 cup chopped red onion; 1 medium tomato; 5 cloves of garlic; 1 inch ginger; 1/2 tsp Turmeric; 1 tsp ground coriander; 1/2 tsp garam masala; 1/4 to 1/2 tsp cayenne; 1/4 tsp black pepper; 3 - 4 cups water; 1 tsp lemon juice; 3/4 to 1 tsp salt

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5.0

63 reviews

Excellent

Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings
4
Calories
209 kcal
Course
Main Course
Cuisine
Indian

Brown Rice Mung Bean Kitchari - Mung Bean Stew

Danielle Hudson

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Brown Rice Mung Bean Kitchari - Mung Bean Stew in an Instant Pot pressure cooker. Easy Khichdi. Vegan Gluten-free Soy-free Nut-free Indian Recipe.

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Ingredients

Servings

1/2 cup mung beans dry whole green mung beans
1/2 cup brown Basmati rice
1/2 tsp oil
1/2 tsp cumin seeds
1/2 cup chopped red onion
1 medium tomato
5 cloves of garlic
1 inch ginger
1/2 tsp Turmeric
1 tsp ground coriander
1/2 tsp garam masala
1/4 to 1/2 tsp cayenne
1/4 tsp black pepper
3 - 4 cups water less for thicker and more for soupier
1 tsp lemon juice
3/4 to 1 tsp salt

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Instructions

Soak the beans and rice for atleast 15 minutes. Soak at this step as the next few steps take 15 to 20 minutes
Blend the onions, tomato, garlic, ginger, spices with a few tbsp of water to a smooth puree and keep aside. Or chop the onion garlic ginger and tomato
Start the Instant Pot (IP) on saute at normal heat.
When hot, add oil, let the oil heat up for a few seconds, then add cumin seeds. Roast the seeds for half a minute or until fragrant.
Add the puree carefully, stir and cook until the puree thickens and smells roasted. 5-7 minutes. Switch the saute to off.(Alternatively, add onion garlic and ginger and cook for 4 minutes then add chopped tomato and cook for 3-4 minutes. Mash larger tomato pieces. Deglaze with stock as needed)
Drain the beans and rice and add to the IP. Add water, salt, lemon juice. Mix. Add chopped veggies if you like.
Close the lid. Press pressure cook and adjust time for 14 minutes. (or pressure cook for 14 minutes after the pressure has reached in stove top pressure cookers ). * Brown Basmati Rice soaked for 15 minutes will cook in the 10-14 minute time for a just cooked texture. You might need to cook longer depending on the rice used (15 to 20 mins) as well as the preferred texture. Traditional kitchari usually has slightly overdone rice and lentils as it should be lighter on the digestion
The IP will start heating, and show "On" and then count down the minutes when the pressure has reached.
Once done, let the pressure release naturally. Or if you are are in a hurry. Try the quick release after 5 to 7 minutes. * If the rice or beans are not cooked to preference, you can cook them on saute until they are tender.
Taste and adjust salt and spice. Serve hot with some chutneys or yogurt, crackers or toasted bread.

Notes

To make this without oil: Add the cumin seeds directly to the hot IP. Roast until they change color. Add the pureed tomato onion and continue with the steps. To make this in a saucepan: follow all the steps in till Step 6 . Add 4.5 cups of water, Cover the saucepan and cook over medium heat for 20 minutes then reduce to medium low and cook for 20 minutes. Stir once in between. Add more water if needed and cook longer if needed.To make this in a stove top Pressure cooker: Cook all the steps in a pressure cooker over medium heat through step 6. Add the beans, rice and water, close the lid, Pressure cook for 10 minutes once the pressure has reached.(or 1 whistle on high and 8 minutes on medium low heat)..
Nutritional values based on one serving

Nutrition Information

Show Details

Calories 209kcal (10%) Carbohydrates 41g (14%) Protein 9g (18%) Fat 1g (2%) Saturated Fat 1g (5%) Trans Fat 1g Sodium 614mg (26%) Potassium 564mg (16%) Fiber 6g (24%) Sugar 4g (8%) Vitamin A 600IU (12%) Vitamin C 13mg (14%) Calcium 76mg (8%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 209 kcal

% Daily Value*

Calories	209kcal	10%
Carbohydrates	41g	14%
Protein	9g	18%
Fat	1g	2%
Saturated Fat	1g	5%
Trans Fat	1g	50%
Sodium	614mg	26%
Potassium	564mg	12%
Fiber	6g	24%
Sugar	4g	8%
Vitamin A	600IU	12%
Vitamin C	13mg	14%
Calcium	76mg	8%
Iron	3mg	17%