Mung Beans & Rice
MUNG BEANS AND RICE (A traditional East Indian Dish called Kitcheree)
This is a very easy to digest meal and the protein and nutrients in them are easy to absorb.
This makes 8 to 10 generous servings.
1 cup mung beans (soak beans at least 8 hours or pre-cook them for 30 minutes)
1 cup basmati rice – rinse both beans and rice well
9 to 10 cups of water in a large pot
4 – 6 cups of assorted chopped vegetables – for example: carrots, celery, zucchini, broccoli, Swiss chard whatever kind of vegetable you like etc.
*In my recipe I use: 3 carrots, 3 stalks of celery, 2 medium zucchini, ½ head of broccoli,
1/3 to 1/2 cup olive oil
8 to 10 cloves of garlic – minced
1 onion chopped (more if you like)
1/3 cup fresh ginger root – grind
1 tbsp turmeric
1 tbsp Garam masala
½ tsp pepper
1/8 to 1/2 tsp of red chilies crushes depending on how spicy you like it
(leave out if you don’t like spicy)
2 Bay Leaves (put in pot with water, rice, mung beans)
The seeds of 5 – 10 Green Cardamom seeds (if you don’t find cardamom seeds you can take the seeds out of green cardamom pods) should equal ½ – ¾ tsp of seeds. ( I like to put lots about 1 tsp of seeds)
1 tbsp Basil
1 – 2 tsp salt (optional and too taste)
4 to 8 or more Tbsp Bragg All purpose Liquid Soy Seasoning (optional) – you can use regular Soy Sauce. If you are using regular soy sauce it is more salty so check the taste.
Bring water to a boil then add rice and beans, bay leaves then turn heat down and simmer over medium heat adding all the vegetables to the rice & beans.
Meanwhile heat the oil in a large frying pan; add onion, garlic and ginger and sauté over medium heat until brown. Add turmeric, pepper, Garam masala, chilies and cardamom seeds, fry another few minutes. When done add this to the vegetables/rice/bean mixture.
Add the basil and the Soy Seasoning and salt. Continue to cook over medium-low heat. Stir often to prevent rice and beans from scorching.
The consistency should be rick, thick and soup like with ingredients like a mush.
When done you can remove the Bay Leaves.
Enjoy this very healthy dish.