Brown Rice Mung Bean Kitchari - Mung Bean Stew
User Reviews
5
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Prep Time
20 mins
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Cook Time
20 mins
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Total Time
40 mins
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Servings
4
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Calories
209 kcal
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Course
Main Course
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Cuisine
Indian
Brown Rice Mung Bean Kitchari - Mung Bean Stew
Description
This Brown Rice Mung Bean Kitchari recipe begins by soaking whole green mung beans and brown basmati rice to shorten cooking time. The spiced vegetable puree consists of onion, tomato, garlic, ginger, and spices including turmeric, coriander, garam masala, cayenne, and black pepper. Sautéing this puree with cumin seeds until fragrant and thickened develops a rich flavor foundation.
Adding the drained beans and rice to the sautéed base with water, lemon juice, and salt, the mixture is pressure cooked for 14 minutes to yield a stew with tender but intact mung beans and soft rice. The result is a mildly spiced, wholesome dish with a balance of earthy legumes and aromatic spices. The option to adjust water quantity allows for thicker or soupier consistency.
Kitchari is often eaten as a detox or comfort food, providing protein, fiber, and gentle flavors. It can be served on its own or accompanied by simple side dishes. Variations include adding chopped vegetables to increase nutritional content and texture diversity.
Alternative cooking methods include roasting cumin seeds directly in oil or dry, using a saucepan with longer cooking times, or stovetop pressure cooking. These adaptations allow flexibility depending on available equipment. Nutritional information is based on one serving.
Ingredients
- 1/2 cup mung beans dry whole green mung beans
- 1/2 cup brown basmati rice
- 1/2 tsp neutral cooking oil generic cooking oil
- 1/2 tsp cumin seeds
- 1/2 cup onion red, chopped
- 1 tomato medium
- 5 cloves garlic
- 1 inch ginger
- 1/2 tsp Turmeric
- 1 tsp ground coriander
- 1/2 tsp garam masala
- 1/4 to 1/2 tsp cayenne pepper
- 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
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 prepare without oil, roast cumin seeds directly in a hot pan before adding the pureed vegetables.
- For stovetop cooking, use more water and cook covered for a total of about 40 minutes, stirring once, adding water as needed.
- Pressure cooker method: follow initial steps, then pressure cook beans and rice for 10 minutes after reaching pressure.
- Add chopped vegetables to enhance nutrition and flavor as desired.
- Adjust water volume to achieve preferred stew thickness or soupiness.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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