Brown Rice Mung Bean Kitchari (Mung Bean Stew)
Brown rice mung bean kitchari is comforting and simple to make in your Instant Pot! This fragrant mung bean stew is an easy one pot meal. (gluten-free, soy-free, nut-free. 9 grams protein and 6 grams fiber per serving)
Servings: 4
Ingredients
- 1/2 cup mung beans dry whole green mung beans
- 1/2 cup brown basmati rice
- 1/2 teaspoon oil
- 1/2 teaspoon cumin seeds
- 1/2 cup chopped red onion
- 1 medium tomato
- 5 cloves of garlic
- 1 inch ginger
- 1/2 teaspoon turmeric
- 1 teaspoon ground coriander
- 1/2 teaspoon garam masala
- 1/4 to 1/2 teaspoon cayenne
- 1/4 teaspoon black pepper
- 3 - 4 cups water less for thicker and more for soupier
- 1 teaspoon lemon juice
- 3/4 to 1 teaspoon 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, and spices with a few tablespoons of water to a smooth puree and keep aside. Or chop the onion, garlic, ginger, and tomato .
- Start the Instant Pot 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 Instant Pot. Mix in the water, salt, and lemon juice. Add chopped veggies, at this point, if you like.
- Lock the lid. Press pressure cook and adjust time for 14 minutes. (Or pressure cook for 14 minutes after the pressure has reached in a stovetop pressure cooker.) *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.
- Once done, let the pressure release naturally. If you are are in a hurry, 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. For creamier kitchari, stir in some non-dairy yogurt or non-dairy cream of choice.
- Taste and adjust salt and spice. Serve hot with some chutneys or non-dairy yogurt, crackers, papadum, 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 stovetop Pressure cooker: Cook all the steps in a pressure cooker over medium heat through step 5. 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.
Nutrition
Calories: 203kcal | Carbohydrates: 40g | Protein: 9g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.5g | Trans Fat: 0.003g | Sodium: 454mg | Potassium: 491mg | Fiber: 6g | Sugar: 4g | Vitamin A: 344IU | Vitamin C: 9mg | Calcium: 65mg | Iron: 2mg