Tomato & spinach kitchari

A pan filled with food Low-Fat Vegetarian Recipes

Preparation and cooking time

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

Combine lentils with spinach, tomatoes and spices to make this warming midweek veggie supper that’s low-fat and packed with vitamins. Serve with warm chapatis

Nutrient Unit
kcal 420
fat 11g
saturates 2g
carbs 57g
sugars 6g
fibre 9g
protein 19g
salt 0.2g
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Ingredients

  • 130g basmati rice
  • 200g split red lentils
  • 3 tbsp olive oil
  • 1 onion , finely sliced
  • 1 thumb-sized piece ginger , finely grated
  • 2 garlic cloves , crushed
  • 2 tsp turmeric
  • 2 tsp ground coriander
  • 2 tsp cumin seeds
  • 1-2 tsp medium chilli powder
  • 1.2l vegetable stock
  • 150g cherry tomatoes
  • 200g spinach
  • 1 red chilli , finely chopped
  • chapatis , to serve (optional)
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Method

  • STEP 1

Tip the rice and lentils into a sieve and rinse thoroughly under cold, running water. Set aside.

  • STEP 2

Heat 1 tbsp of the oil in a large saucepan or casserole. Add the onion along with a pinch of salt and fry over a medium-high heat for 10 mins or until golden. Stir through the ginger, garlic, turmeric, ground coriander, half the cumin seeds and the chilli powder and fry for 1 min. Add the rice and lentils to the pan and pour in the stock, bring to a simmer then cover, turn down and cook for 25 mins, stirring now and then, until the lentils have turned creamy. Add the tomatoes and spinach and cook for 5 mins.

  • STEP 3
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Heat the remaining oil in a small frying pan and add the remaining cumin seeds, cooking for 1 min. Spoon the lentils into four bowls, drizzle over the cumin oil and top with the chilli. Serve with warm chapatis, if you like.

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