Kitchari

Make a batch of kitchari, a soothing, dhal-like dish linked to Ayurvedic cleanses (an ancient system of alternative medicine from India) for a healthy supper.

Prep:15 mins
Cook:50 mins

Serves 4
Easy

Nutrition per serving

kcal 271
fat 6g
saturates 3g
carbs 40g
sugars 0g
fibre 4g
protein 13g
salt 0.1g

Ingredients

1 tbsp ghee
1 small cauliflower, stalks and florets finely chopped
2 carrots, finely chopped
15g piece of ginger, peeled and grated
1 tsp ground cumin
½ tsp black mustard seeds
½ tsp fennel seeds
½ tsp ground coriander
½ tsp ground turmeric
150g moong dal, rinsed and drained (available in specialist shops and large supermarkets)
100g basmati rice, rinsed and drained
small handful of coriander, finely chopped
1 lime, cut into wedges

Method

Melt the ghee in a large flameproof casserole or saucepan over a medium heat. Stir in all the cauliflower and carrots, and season lightly. Fry gently for 10 mins until the vegetables have softened and taken on a bit of colour.
Tip in all the spices and fry for a further 2 mins until fragrant. Pour in the moong dal and rice, and stir to coat in the spices. Season with salt and pour in 1.25 litres water. Bring to a simmer and cook for 45 mins, stirring occasionally until the beans and rice are fully tender and have broken down. The texture should be porridge-like. Season to taste and sprinkle over the coriander. Serve with the lime wedges on the side for squeezing over.