½ cup (108 g)dry split mung beans, rinsed, soaked overnight*
1 cup (200 g)uncooked basmati rice, rinsed, soaked overnight
¼ cup (60 mL)vegetable oil
1medium onion, grated, or very finely minced
1 tsp (3 g)ground cumin
½ tsp (2 g)ground turmeric
½ tsp (3 g)salt
½ tsp (1 g)ground black pepper
1 cup (240 mL)water, plus more for the rice
Garlic yogurt sauce
½ cup (120 mL)unsweetened soy yogurt
1clove garlic, crushed
¼ tsp (2 g)salt
Serves well with
Make your own
- After the mung beans have soaked overnight, you'll see much of the skin separated from the bean itself. Usually, the skin is scooped out before cooking the mung beans, but you can leave it in the dish if you'd prefer. Drain both the mung beans and the rice.
- Heat the oil in a large pot on medium heat. When the oil is hot, add the onions and cook until very golden, about 10 - 12 minutes. The more golden the better. We want the onions almost brown but without burning them.
- Add the drained mung beans straight into the pot with the onions, increase the heat to medium-high and cook for 3 - 4 minutes to lightly toast. Stir often.
- Add the spices and cook for 1 minute, stirring throughout, and then add a cup of water and cook for 3 minutes, or until boiling.
- Then add the rice and cover it with enough water so that the water is about ½ inch (2 cm) above the rice. Careful to not add too much water, as more water can always be added later. Bring the pot to a boil over high heat.
- Partially cover the pot, reduce the heat to bring the pot to a gentle simmer, and cook for 15 - 20 minutes.
- Remove the lid, mix the cooked rice to fluff it, then use the end of a wooden spoon to create 5 holes in the rice.
- Cover the pot with a clean dish towel, place the lid over the towel (be sure to keep the cloth away from the burner), and let the pot sit for 5 - 7 minutes on low heat. Add a splash of water here if the rice is not cooked yet before covering with the lid.
- To serve, top the rice with fresh cilantro and a drizzle of garlic yogurt sauce. Enjoy!
- * Find split mung beans at your local Persian grocery store. You can use whole mung beans instead as well, but they should be soaked overnight and then cooked in the boiling water for 8 - 10 minutes before the rice is added, to ensure that the rice and beans are done cooking at the same time. When the soaked mung beans are rinsed, the skins should come off.
- Keep the kitchari separate from the garlic yogurt in an airtight container in the fridge for up to 3 days.
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The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.
• uncooked basmati rice
• dry split mung beans
• unsweetened soy yogurt
Fruits & Veggies 15%
• medium onion
• clove garlic
• unsweetened soy yogurt
• vegetable oil
Nutrition per serving
Calories 435 kCal
|Total fat||15 g|
|Saturated fat||2 g|
|Trans fat||0 g|
|Total carbs||63 g|
|Dietary fiber||7 g|
|Total sugars||5 g|
|Added sugars||0 g|
|Vitamin A||2 μg RAE|
|Vitamin B6||0 mg|
|Vitamin B12||0 μg|
|Vitamin C||8 mg|
|Vitamin D||0 μg|
|Vitamin E||2 mg|
|Vitamin K||21 μg|
We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.
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