The Australian Women’s Weekly Food Magazine - - Lifestyle Vegetarian -

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.

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