Kitchiri recipe

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  • Serves 4
  • 20 mins to prepare and 25 mins to cook
  • 396 calories / serving
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An Indian-spiced lentil and rice kedgeree that’s traditionally eaten for breakfast but is equally good as a midweek meal. Top with a spoonful of the cooling soya yogurt raita just before serving.

Put the lentils in a saucepan and cover generously with water. Bring to the boil, turn the heat down, part-cover with a lid and simmer for 15–20 minutes until tender, then drain.

Meanwhile, put the rice in a saucepan and pour over enough water to cover by 1.5cm (3/4 inch). Stir in the turmeric and cloves and bring to the boil, then stir in the stock cube. Turn the heat to low, cover, and simmer for 10–12 minutes, adding the peas 4 minutes before the end of cooking time, or until the rice is tender. Pick out the cloves, stir in the curry paste and lemon juice, turn off the heat, and leave to sit for 5 minutes, covered. Stir the lentils into the spiced rice mixture. Season, to taste.

Mix together the ingredients for the raita in a bowl and set aside.

While the lentils and rice are cooking, heat the sunflower oil in a large, non-stick frying pan over a medium heat and fry the onions for 8 minutes, then add the ginger and cook for another 2 minutes until softened and starting to turn golden. Serve the onions and ginger on top of the rice mixture, sprinkled with coriander.

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  • Ingredients

  • For the kitchiri

  • 60g (2 1/2oz) red split lentils, rinsed
  • 225g (7 1/2oz) basmati rice, rinsed
  • 1 tsp turmeric
  • 6 cloves
  • 1 vegetable stock cube, crumbled
  • 100g (3 1/2oz) frozen peas
  • 3 tbsp balti curry paste
  • juice of 1 small lemon
  • 2 onions, finely sliced
  • 2 tbsp sunflower oil
  • 2.5cm (1inch) piece fresh ginger, peeled and cut into thin strips
  • handful of chopped coriander leaves
  • For the raita

  • 125ml (4fl oz) plain unsweetened soya yogurt
  • 5cm (2 inch) piece cucumber, seeded and diced
  • 1 garlic clove, minced
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  • Energy 1672kj 396kcal 20%
  • Fat 10.4g 15%
  • Saturates 1.2g 6%
  • Sugars 7.5g 8%
  • Salt 1.2g 21%

of the reference intake
Carbohydrate 67.3g Protein 12.9g Fibre 6.2g

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