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
Easy soup maker lentil soup


  • 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)
Fennel spaghetti


  • 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
Charred broccoli, lemon & walnut pasta

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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