Nutrition and extra info
Nutrition: per serving
Ingredients
For the kitchari
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
For the curry
Rapeseed oil
If you want a light alternative to other cooking oils, rapeseed is a great choice and has…
Ginger
jin-jer
Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…
Tamarind
tam-ah-rin-d
A seed pod from the tamarind tree that is used extensively in South-East Asian and Indian…
Method
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.
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