WWW.FREI-STYLE.COMKitchari with Red Lentils and Spinach
Ingredients
For 4 servings
- 200 gr (7 oz.) basmati rice
- 100 gr (3.5 oz.) red lentils
- 1 Tbsp coconut oil
- 1 tsp cumin seeds
- 1 tsp mustard seeds
- 1 onion
- 1 tsp ginger (freshly grated)
- 1 tsp turmeric
- 1 tsp coriander seeds (lightly crushed)
- 1 tsp ground cumin
- 1 tsp salt
- 1 l (4 1/4 cups) water
- 2 carrots
- 1 handful baby spinach
To serve
- fresh cilantro (to garnish)
- 4 Tbsp plant-based yogurt (e.g. soy or coconut yogurt)
- chili flakes (to taste)
Equipment: large pot with lid, sieve, fine grater for the ginger, knife and cutting board, wooden spoon
Instructions
Get ready
- 1.Wash the rice and red lentils in a sieve under running water until the water runs clear, then drain well.
- 2.Peel and finely chop the onion. Peel and finely grate the ginger. Peel the carrots and cut them into small cubes. Lightly crush the coriander seeds in a mortar or with the bottom of a glass.
Toast the spices
- 1.Heat the coconut oil in a large pot over medium heat. Add the cumin seeds and mustard seeds and stir until the mustard seeds pop and smell fragrant.
- 2.Add the chopped onion and fry, stirring, until golden brown.
- 3.Stir in the ginger, turmeric, coriander seeds, ground cumin and salt and fry for 1 minute.
Cook the kitchari
- 1.Add the rice and lentils to the pot and toast for 1 to 2 minutes, stirring.
- 2.Pour in the water and bring to a boil. Reduce the heat, cover the pot and simmer the kitchari for 20 to 25 minutes until the lentils are soft. Stir now and then.
- 3.After about 10 minutes, stir in the carrot cubes and cook until tender.
- 4.Stir in the washed baby spinach and wait until it wilts. If the kitchari is too thick, add a little water.
Serve
- 1.Season the kitchari with salt, spoon it into bowls, garnish with fresh cilantro and serve with 1 Tbsp plant-based yogurt each. Season with chili flakes to taste.
Notes
Tip from my kitchen: kitchari is meant to be thick, just like a hearty stew. If you prefer it looser, add another 100 to 200 ml (about 1/2 to 3/4 cup) hot water at the end. Ghee is traditional in Ayurvedic cooking, but coconut oil gives the kitchari a fine, rounded flavor and makes it vegan. Soy yogurt adds a little more protein per serving than coconut yogurt. A squeeze of lemon juice just before serving freshens up the dish. The mustard seeds like to jump out of the pot while toasting, so keep a lid handy.
Nutrition per serving: 330 kcal · 11 g protein
MY NOTES
Ten more easy vegan dinners, free: frei-style.com/ebook