Sprouted Mung Bean Stew
Sprouted Mung Bean Vegetable Khitchri by IndiOdyssey Feast. If you have a garden going, you can use a lot of fresh goodness to make this delicious, healthy, comfort food.
Servings
4
Ready In:
20 min
Calories:
205
Good For:
Main meal
Introduction
About this Recipe
Khitchri is like a stew – the main base is a blend of rice and lentils. Beyond that, you can get creative. It’s usually mild and mushy, perfect for easy digestion.
It’s a perfect “freedom food“, packed with nutrition and fresh veggies from the garden, if you’ve got one going.
Fresh ingredients you can grow easily and quickly in a little plot of soil.
I wanted to make use of all the fresh veggies coming out of my garden now. So that is potatoes, tomatoes, cilantro and spinach. Ginger, turmeric & green chilis are planted but none was ready yet. Lemon trees are out of season.
Then I wanted to incorporate fresh sprouts that I had sprouted myself.
Nutrition
Khitchri is such a warm, healthy comfort food. Easy to digest, and good for all dosha constitutions, makes it a popular food offered at temples, Ayurvedic clinics and baby’s first food!
Calories = 205/cup
- Fat 17%
- Protein 9%
- Carbohydrates 74%
Sprouted Mung Bean Vegetable Khitchri
Equipment
- 1 Pressure Cooker
Ingredients
- ½ cup Basmati rice
- ½ cup Sprouted Mung beans Sprout your own!
- 1 Potato Peeled, or not; chopped
- 1 Tomato Fresh, finely chopped
- 1 tbsp Ghee
- 2 tsp Ginger Fresh grated
- 2 tsp Cumin seeds
- ⅛ tsp Hing
- 1 Green chili Finely chopped, optional
- 1 tsp Turmeric Powder
- 1 tsp Himalayan pink salt
- ½ tsp Black peppercorn Fresh ground
- 3 cups water
- 1 tbsp Butter
- 2 tsp Lemon juice Fresh squeeze; one small lemon
- ¼ cup Spinach Fresh, finely chopped
- ¼ cup Cilantro Fresh, finely chopped
Instructions
Prepare Bean, Rice & Veggie
- Clean and rinse the rice and sprouted mung beans; you can rinse together. Set aside
- Clean and peel (if you desire) and chop the potato; chop the tomato. Set aside.
Make the Khitchri
- In a pressure cooker, add the ghee, cumin seeds, hing, chopped green chili and grated ginger. Cook and stir a few minutes.
- Add the chopped potatoes and chopped tomato. Stir and cook for several minutes.
- Add the turmeric, salt and pepper. Continue stirring and cooking to mix well.
- Add the rinsed rice and mung beans, stir to mix well. Add the 3 cups of water, cover and cook over medium heat for 2 whistles; turn down heat to low and cook for 4 more whistles. Remove from heat and allow to cool naturally.
- When pressure is naturally released, open the lid and stir in the butter (or ghee), fresh spinach, cilantro and lemon juice. You can serve with an other dollop of butter on top of each bowl. A complete meal unto itself.
Nutrition
