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Brown Rice Mung Bean Kitchari - Mung Bean Stew
5 from 63 votes

Brown Rice Mung Bean Kitchari - Mung Bean Stew

Brown Rice Mung Bean Kitchari is a spiced stew combining soaked green mung beans and brown basmati rice cooked with a fragrant blend of cumin seeds, turmeric, coriander, garam masala, and other spices. Onion, tomato, garlic, and ginger form a flavorful base puree that thickens when sautéed before pressure cooking the beans and rice mixture. The resulting dish offers a comforting texture blending tender legumes and grains with aromatic seasoning, typically served as a nourishing one-pot meal.

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

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

    Cup of Yum
  1. Soak the beans and rice for atleast 15 minutes. Soak at this step as the next few steps take 15 to 20 minutes
  2. 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
  3. Start the Instant Pot (IP) on saute at normal heat.
  4. 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.
  5. 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)
  6. Drain the beans and rice and add to the IP. Add water, salt, lemon juice. Mix. Add chopped veggies if you like.
  7. 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
  8. The IP will start heating, and show "On" and then count down the minutes when the pressure has reached.
  9. 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.
  10. 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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 209

% 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.