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Spiced lentils and rice (kitchari) recipe

Spiced lentils and rice (kitchari) recipe

16 ratings

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
  • Healthy
  • Vegan
  • Vegetarian
  • Gluten-free
  • Dairy-free


  • 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)
1 of your 5-a-day and high in fibre

Each serving contains

  • Energy

  • Fat

    10g 15%
  • Saturates

    2g 8%
  • Sugars

    9g 10%
  • Salt

    1.1g 18%

of the reference intake
Carbohydrate 70.2g Protein 23.4g Fibre 16.8g


  1. 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.
  2. 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.
  3. 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.
  4. 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.

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