Vegetable Kitchari Style Lentils Asda Good Living Recipes
GOAN-STYLE VEGETABLE CURRY WITH KITCHARI
Eat all 5 of your 5-a-day in one delicious curry, served with brown rice and lentils. It's healthy, vegan, gluten-free and provides vitamin C and iron, too.
Provided by Sara Buenfeld
Categories Dinner, Main course, Supper
Time 50m
Number Of Ingredients 21
Steps:
- Boil the rice in a pan of water for 25 mins until tender, then drain.
- Meanwhile, make the curry. Heat the oil in a large pan and fry the onions, chillies and ginger for 8-10 mins until softened. Add the spices and garlic, stir briefly, then pour in the bouillon and stir in the cauliflower. Cover and simmer for 5 mins.
- Stir in the tamarind with the beans, tomatoes and courgettes, then cover the pan and cook for 10-15 mins more until the veg are tender, but still retain a little bite. Remove the lid for the last 5 mins to reduce the sauce a little. Remove from the heat and stir in the yogurt and half the fresh coriander.
- Meanwhile, for the kitchari, heat the oil in a non-stick pan and add the ground coriander. Warm briefly, then tip in the rice and drained lentils. Warm through for 1 min, then stir through the remaining fresh coriander.
- If you're following our Healthy Diet Plan, serve half the curry and rice now, then chill the rest to eat another night (cool the rice quickly on a wide tray, then chill immediately). Reheat the rice and curry in the microwave or on the hob. You may need to add a drop of water to the rice to stop it sticking.
Nutrition Facts : Calories 507 calories, Fat 12 grams fat, SaturatedFat 6.1 grams saturated fat, Carbohydrate 73 grams carbohydrates, Sugar 17 grams sugar, Fiber 14 grams fiber, Protein 18 grams protein, Sodium 0.4 milligram of sodium
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4.8/5 (5)Estimated Reading Time 3 minsServings 2Total Time 30 mins
- Bring a pot to medium heat. Sauté the sweet onion in a little olive oil on medium-low heat until they are translucent. Then, add in the garlic and sauté for a few minutes more, checking often to ensure garlic doesn't brown.
- When done, add the lentils, vegetable stock, and spices to the pot. Stir well. Bring everything to a boil, then simmer for about 10 minutes. Do not stir, this mashes the lentils! When done, remove from heat.
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