Easy Kitchari (oil-free, vegan, gluten-free)
Prep Time: 20 mins
Cook Time: 1 hr
Servings: 4
Rich in fibre, protein, anti-inflammatory nutrients, and all made in one pot! Kitchari is a meal to keep in rotation. Makes 4 to 6 servings. Cook time doesn't include soaking time for beans and rice.
Ingredients
- ¾ cup mung beans (dry/uncooked)
- ¾ cup brown basmati rice (dry/uncooked and not "quick" cooking rice)
- 2 teaspoons whole cumin seeds *
- 2 teaspoons whole black mustard seeds *
- 1 large yellow onion diced
- 2 medium carrots diced
- 4 garlic cloves minced
- 2 tablespoons finely grated ginger
- 1 large tomato diced
- 1 teaspoon garam masala
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1 teaspoon sea salt
- Pinch of black pepper plus more to taste
- 4 cups low sodium vegetable broth , plus more if needed
For Serving (optional)
- 1 small bunch cilantro
- Lemon wedges
- 1 avocado, peeled, pit removed, sliced
Instructions
- Place the mung beans and brown rice in a medium bowl and cover with water by 3 inches. Let soak overnight or for 8 hours. The next day, drain the beans and rice and set aside.
- In a large soup pot, toast the cumin and mustard seeds over medium heat for 3 to 4 minutes until they become fragrant and you start hearing them pop.
- Add the onion and carrot and a few tablespoons of water and increase the heat. The water and onions will sizzle since the pot is already hot. Sauté for 5 to 7 minutes until the onions begin to soften, adding water as needed to prevent burning.
- Next add the garlic, ginger, tomato, garam masala, coriander, turmeric, salt, and pepper and cook for another 30 seconds. Add the mung beans and rice and cook for another minute, stirring.
- Next, add the broth and bring to a boil. Once boiling, reduce to a simmer. Cover and simmer over low heat for 45 to 50 minutes, stirring occasionally, until the beans and rice are very tender and cooked through.
- Remove the kitchari from heat and let rest for a few minutes. If you want a looser, more brothy kitchari, you can add more broth. I like a thicker kitchari and let it rest covered for 10 minutes so all the broth gets absorbed before spooning into bowls! Taste and reseason as needed. Serve topped with cilantro, lemon wedge, and diced avocado (if desired).
Notes
*If you don't want to toast the cumin and mustard seeds or you don't have the whole seeds, replace the cumin with 1 teaspoon of ground cumin and omit the mustard seeds. Add the ground cumin when you add the rest of the spices.
Leftover kitchari will thicken even more as it rests in the fridge. You can add more broth when reheating if desired or enjoy it as a hearty grain/bean dish. You can liven up leftovers with a dash of tamari, hot sauce, or fresh herbs.
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