Kitchari (v)

Prep:15 mins

Cook:50 mins

Easy

Serves 4

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.

Gluten-free

Healthy

Low calorie

Low fat

Vegetarian

• 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

STEP 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.

STEP 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.