Kitchari

Ingredients  (makes 3-4 servings)

  • 1/2 cup split mung beans, soaked (look in the bulk section of a health food store.You can use whole mung beans or red dal/lentils if you cannot find split mung. Whole mung is dark green, while split mung is yellow since the green hull has been removed.)
  • 1/2 cup basmati rice, rinsed
  • 4-5 cups of water
  • 1 tablespoon ghee (see recipe, or find an organic brand to purchase)
  • Optional: 1 cup or more chopped vegetables (try sweet potatoes, carrots, greens and/or zucchini)

Spices

  • ½ teaspoon black mustard seeds
  • ½  teaspoon cumin seeds
  • 1/4  teaspoon fennel seeds
  • 1  tablespoon fresh minced ginger root (remove skin)
  • ½  teaspoon of turmeric powder
  • ½  teaspoon of salt (look for mineral-rich variety, like pink Himalayan)
  • optional: 2-3 pinches hing (AKA asafetida) – helps reduce gas-producing quality of beans
  • optional: 1 square inch of kombu (seaweed) – also helps reduce gas and adds minerals

Garnish

  • Fresh cilantro
  • Fresh lime wedges

Stovetop Cooking Instructions

1. Rinse mung beans and soak in pure water for 24 hours, or at least overnight, to reduce gas-producing quality of the beans. Drain soaking water off and rinse again, then set aside.

2. In a saucepan warm the ghee over medium-low heat. Add the mustard seeds and sauté for one to two minutes until the seeds start to pop. Add the minced ginger, cumin and fennel seeds and sauté for another 1 to 2 minutes. Then add the hing (if using), salt, and turmeric. Take care not to burn the powdered spices, which can happen quickly! Remove from heat.

3. Add the rinsed rice and soaked mung beans and stir for another minute. Then add 4 cups of water and  kombu (if using). Raise the heat to bring to a boil.

4. Reduce heat to a low simmer, cover and cook until beans and rice are soft (about 45 minutes -1 hour). Check partway through and add more water as needed to prevent sticking and to get desired consistency. The beans and rice should mostly lose their shape and take on a creamy consistency. The beans should not be crunchy at all.

5. Remove kombu if desired, or break it up and stir it in for added nutrients. Garnish each serving with fresh cilantro, a few squeezes of fresh lime, and salt to taste.

Optional: You can add vegetables during the cooking process by adding denser, longer-cooking vegetables (such as carrots or sweet potatoes) halfway through the cooking time. Add vegetables that cook faster (such as zucchini or leafy greens) near the end.

Crock Pot/Slow Cooker Instructions

Slow Cooker/Crock Pot option: Follow steps 1-3 above. Then place into a slow cooker, and cook on low for 6-8 hours, or on high for 4 hours. Then do step 5.

Instant Pot/Electric Pressure Cooker Instructions

1. Soak the mung beans, optimally for 24 hours or at least overnight. Drain soaking water. Rinse rice until water runs clear.

2. Set the pressure cooker to “Saute” and heat ghee until shimmering. Add mustard seeds, cumin seeds, fennel seeds and fresh ginger, and sauté for about 1-2 minute until the seeds start to pop and aroma is released. Then add turmeric, salt and hing, if using. (Take care not to burn the powdered spices, which can happen quickly!) Press “Cancel” when done.

  1. Add rinsed rice and soaked mung beans to the pot and stir for a minute until covered with ghee. Add 4 cups water plus kombu, if using.
  2. Lock lid in place, and close steam valve so it is no v enting. Select“PressureCook”and adjust the pressure to “High.” Set to cook for 10 minutes.
  3. When pressure cooking is complete, allow pressure to release naturally (or at least for 10 minutes). Unlock the lid and stir. If too thick, add boiling water and stir.
  4. Garnish each serving with fresh cilantro, a few squeezes of fresh lime, and salt to taste.

Variation: Add 1-2 cups of denser chopped vegetables (such as carrots, beets, winter squash or sweet potatoes) with the beans and rice in Step 3, OR stir in 1-2 cups thin leafy greens (spinach, chard) when cooking is done, lock lid and allow to sit for 5-10 minutes.