Goan-style vegetable curry with kitchari

A bowl of food on a plate Healthy Vegan Recipes

Preparation and cooking time

  • Prep:10 mins
  • Cook:40 mins
  • Easy
  • Serves 4

Eat all 5 of your 5-a-day in one delicious curry, served with brown rice and lentils. It’s healthy, vegan, gluten-free and provides vitamin C and iron, too.

Nutrient Unit
kcal 507
fat 12g
saturates 6.1g
carbs 73g
sugars 17g
high in fibre 14g
protein 18g
salt 0.4g

Ingredients

  • 225g brown basmati rice
  • 1 tsp olive oil
  • 1 tsp ground coriander
  • 390g can green lentils , drained

For the curry

  • 1 tbsp olive oil
  • 2 large onions (330g), 1 finely chopped, 1 sliced
  • 2 red chillies , deseeded and sliced
  • 25g ginger , finely chopped
  • 1 tsp ground turmeric
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 3 tsp ground coriander
  • 3 garlic cloves , chopped
  • 1 tbsp vegetable bouillon powder (check it’s vegan if you need it to be), made up with 500ml boiling water
  • 360g cauliflower florets (about 1/4 cauliflower)
  • 1 ½ tsp tamarind
  • 320g fine beans , trimmed and halved if large
  • 4 large tomatoes , cut into wedges
  • 2 large courgettes (320g), halved lengthways and thickly sliced
  • 100g coconut yogurt
  • ½ x 30g pack fresh coriander , chopped, to serve

Method

  • STEP 1

Boil the rice in a pan of water for 25 mins until tender, then drain.

  • STEP 2

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.

  • STEP 3

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.

  • STEP 4

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.

  • STEP 5

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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