Name: Kitchari
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 2
Ingredients: 1 tablespoon olive oil; 2 teaspoon grated fresh ginger; 2 clove garlic, crushed; 3 whole cloves; 1/2 teaspoon cumin seeds; 1/2 fresh long green chilli, sliced finely; 1 fresh bay leaf; 1/2 small_piece kumara (orange sweet potato) (125g), peeled, cut into 1cm (½-inch) pieces; 1/4 cup (30g) frozen peas; 1/2 cup (100g) basmati rice; 1 1/2 cup (375ml) water; 1/2 teaspoon salt-reduced chicken stock powder; 1/2 cup (85g) rinsed, drained canned brown lentils; 1/4 cup (70g) low-fat plain yoghurt; 2 tablespoon fresh coriander leaves (cilantro)

Kitchari

Kitchari, an ancient Indian dish, is often eaten to detoxify the body, and is believed to aid digestion. This delicious recipe is packed full of nutrients and flavour you'll love.

Serves 2

Prep

10M

Cook

30M

Total

40M

Ingredients

1 tablespoon olive oil

2 teaspoon grated fresh ginger

2 clove garlic, crushed

3 whole cloves

1/2 teaspoon cumin seeds

1/2 fresh long green chilli, sliced finely

1 fresh bay leaf

1/2 small_piece kumara (orange sweet potato) (125g), peeled, cut into 1cm (½-inch) pieces

1/4 cup (30g) frozen peas

1/2 cup (100g) basmati rice

1 1/2 cup (375ml) water

1/2 teaspoon salt-reduced chicken stock powder

1/2 cup (85g) rinsed, drained canned brown lentils

1/4 cup (70g) low-fat plain yoghurt

2 tablespoon fresh coriander leaves (cilantro)

Method

1.Heat oil in a medium saucepan over low heat; cook ginger, garlic, cloves, seeds, chilli and bay leaf, stirring occasionally, for 1 minute or until fragrant.

2.Stir kumara, peas, rice, the water and stock powder into pan. Shake the pan to evenly settle the rice; bring to the boil. Reduce heat; cover, simmer, without stirring, for 15 minutes.

3.Remove from heat; stand, covered, for 10 minutes, then fold through the lentils. Serve rice mixture topped with yoghurt and coriander.