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),

chopped finely

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.