RED LENTIL KITCHARI
PREP + COOK TIME 35 MINUTES SERVES 4
Kitchari is a nourishing traditional Indian mix of rice, lentils and vegetables. It contains phytochemicals, dietary fibre and protein, which can help keep blood sugar levels stable.
1 tablespoon ghee (see cook’s notes) or olive oil
1 small brown onion (80g),
1 medium carrot (70g), diced finely
2 small tomatoes (180g), diced
1 teaspoon yellow mustard seeds
1 teaspoon cumin seeds
½ teaspoon ground turmeric
1 cup (200g) brown basmati rice
½ cup (100g) dried red lentils
3 cups (750ml) water
Greek-style natural yoghurt, coriander and lime wedges, to serve
1 Heat ghee in a medium saucepan over medium-high heat. Cook the onion, carrot and tomato, stirring, for 3 minutes or until soft. Add spices; cook, stirring, for 1 minute or until fragrant. Add rice and lentils; stir to coat in spices. Add the water; bring to the boil. Reduce heat to low; cook, covered, stirring occasionally, for 20 minutes or until rice is tender and lentils are soft. Season to taste.
2 Serve kitchari with yoghurt, coriander and lime wedges. Season with freshly ground black pepper.