Rice and Quinoa Kitchari With Moong Beans and Spinach

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Democracy Dies successful Darkness

The achromatic atom called for successful this rice-and-bean crockery keeps the navigator clip low, but if you similar a 100 percent whole-grain version, substitute brownish basmati and summation the cooking clip by astir 15 minutes. Alternately, skip the atom wholly and usage much quinoa successful its place.

The kitchari tin beryllium refrigerated successful an airtight instrumentality for 3 days. Reheat connected the stove top, adding h2o arsenic needed.

From nutrient writer Emily C. Horton.

Ingredients

measuring cup

Servings: 4 (makes 7 to 7 1/4 cups)

2 tablespoons grapeseed lipid oregon safflower oil, oregon ghee (clarified butter)
1 mean reddish onion, finely chopped
One 3-inch cinnamon stick
5 bay leaves
4 achromatic cardamom pods
4 full cloves
10 full achromatic peppercorns
2 teaspoons crushed cumin
1 spoon crushed turmeric
1/2 cupful earthy basmati atom (or different long-grain achromatic rice)
1/2 cupful dried quinoa
1 cupful moong (mung) beans
1 1/2 teaspoons to 2 teaspoons oversea brackish oregon kosher salt
6 cups water, positive much arsenic needed
8 ounces spinach, stemmed, rinsed and chopped into bladed ribbons
1 cupful packed cilantro leaves and stems, coarsely chopped
1/4 cupful to 1/2 cupful plain regular oregon low-fat yogurt, for serving

Nutritional Facts

Per serving

Calories
430
Fat
9 g
Saturated Fat
1 g
Carbohydrates
69 g
Sodium
870 mg
Protein
20 g
Fiber
14 g
Sugar
1 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From nutrient writer Emily C. Horton.

Tested by Sandhya Babu.

Published January 6, 2015

Updated March 15, 2026