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


  • 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


  1. 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.

  2. 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.

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