Skip to content
Spiced lentils and rice (kitchari) recipe

Spiced lentils and rice (kitchari) recipe

16 ratings

This feel-good meal is packed full with vibrant veg. Use turmeric and cumin to gently spice lentils, then stir into fluffy rice. We like ours served with charred broccoli and a dollop of natural yogurt. See method

  • Serves 4
  • 15 mins to prepare and 30 mins to cook
  • 500 calories / serving
  • Freezable
  • Healthy
  • Vegan
  • Vegetarian
  • Gluten-free
  • Dairy-free

Ingredients

  • 2 tbsp sunflower oil​
  • 1 onion, finely chopped​
  • 2 garlic cloves, crushed
  • 1 tsp each turmeric and ground cumin
  • ½ tsp ground coriander
  • 1 tsp mustard seeds
  • 250g red lentils
  • 160g organic easy-cook long-grain rice
  • 2 organic carrots, scrubbed and grated
  • 1 vegetable stock pot, made up to 1ltr
  • 200g pack organic Tenderstem broccoli
  • 1 lemon, zested, ½ juiced, ½ cut into wedges to serve
  • 100g organic spinach
  • 10g fresh coriander, chopped, plus leaves to garnish
  • natural yogurt and naan, to serve (optional)
1 of your 5-a-day and high in fibre

Each serving contains

  • Energy

    2100kj
    500kcal     25%

  • Fat

    10g 15%

  • Saturates

    2g 8%

  • Sugars

    9g 10%

  • Salt

    1.1g 18%

of the reference intake
Carbohydrate 70.2g Protein 23.4g Fibre 16.8g

Method

  1. Heat the oil in a large, lidded saucepan over a medium heat and fry the onion for 5 mins or until softened. Add the garlic, cook for 1 min, then stir in the spices and cook for 1-2 mins until fragrant.
  2. Rinse the lentils and rice in a colander until the water runs clear. Add to the pan with the carrots and stock. Bring to a simmer, cover and cook on medium-low for 20 mins or until the lentils are cooked, stirring occasionally to stop the rice from sticking.
  3. Meanwhile, heat a griddle pan over a high heat. Griddle the broccoli for 4-6 mins, turning halfway, until charred and tender. Transfer to a bowl and toss with the lemon zest and juice. Set aside.
  4. Remove the kitchari from the heat and stir in the spinach; set aside for 5 mins. You can add a little water for a looser curry, then stir in most of the coriander. Scatter with the extra coriander and serve with the lemon wedges, yogurt and naan, if you like.

See more Indian-inspired recipes

Freezing and defrosting guidelines

Freeze without broccoli. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

You may also like

Be the first to comment

Before you comment please read our community guidelines.