GOLDEN LENTIL KITCHARI
SERVES 4 HANDS-ON TIME
15 MINUTES COOK TIME 1 HOUR
3 tablespoons extra virgin olive oil
2 onions, diced
2 large carrots, diced
1 large zucchini, diced
4 garlic cloves, minced
1 tablespoon minced ginger
1 tablespoon ground cumin
1 tablespoon ground coriander
2 teaspoons ground turmeric
2 cups moong dal (yellow mung beans), soaked for 6–8 hours, drained (see tips, below), or you can use red lentils instead
¾ cup basmati rice
1 litre salt-reduced vegetable stock
½ head cauliflower, roughly chopped
1 cup coriander leaves, to serve
½ teaspoon dried chilli flakes, to serve
1 cup reduced-fat natural yoghurt, to serve 2 tablespoons unsalted roasted
almonds, to serve
1. Heat the olive oil in a large saucepan or stockpot over medium heat. Add the onion, carrot and zucchini and cook, stirring, for 15 minutes, or until the vegies are very tender. Add the garlic, ginger, cumin, coriander and turmeric and cook for another 2 minutes until fragrant.
2. Add the moong dal and rice and stir through the spiced vegetables. Add the stock and 2 cups water. Reduce the heat to medium-low and cook, stirring regularly, for 25 minutes. Keep an eye on it and add more water as needed to maintain a loose porridge-like consistency; you may need anything from 2 cups to 1 litre of water.
3. Add the cauliflower and cook for another 10 minutes, or until the cauliflower is cooked through and the moong dal and rice have broken down and are tender to the bite.
4. Divide the kitchari among four bowls. Top with coriander leaves, chilli flakes, yoghurt and almonds and serve.
TIPS: Moong dal is also known as mung dal or split yellow mung beans. You can buy it in health food stores or bulk food stores, but if you can’t find it, use red lentils instead.
It’s important that you soak the moong dal beforehand to reduce the cooking time and make the meal easier to digest.
NUTRITION (per serve) 2690kJ/645cal. Protein 33.9g. Carbs 69.5g. Sat fat 3g. Fibre 21.2g. Sugars 17.9g. Sodium 739mg