Spiced lentils and rice (kitchari) recipe
Created by The Tesco Recipes team
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
- Dairy-free
- Vegan
- Gluten-free
- Vegetarian
- Healthy
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)
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Shop ingredientsEach serving contains
- Energy
- 2100kJ 500.0kcal
- Fat
- 10g
- Saturates
- 2g
- Salt
- 1.1g
- Sugars
- 9g
of the Reference intake
Carbohydrate 70.2gProtein 23.4gFibre 16.8g
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Method
- 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.
- 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.
- 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.
- 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.
