Kitchiri Recipe

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Ingredients:

Serving

1 cup green lentils or 1 cup masoor dal
1 onion, chopped
1 garlic clove, crushed
2 oz butter or 2 oz vegetarian ghee
2 tbsp sunflower oil
1 1/4 cups basmati rice
2 tsp ground coriander
2 tsp cumin seeds
2 cloves
3 cardamom pods
2 bay leaves
1 stick cinnamon
4 cups vegetable stock
2 tbsp tomato puree
salt & freshly ground black pepper
3 tbsp fresh coriander or 3 tbsp parsley, chopped, to garnish

Directions:

Cover the lentils or dhal with boiling water, and soak for 30 minutes.
Drain and boil in fresh water for 10 minutes.
Drain once more, and set aside.
In a large saucepan, melt the butter or ghee, with the oil, and fry the onion and garlic for about 5 minutes.
Add the rice, stir well to coat the grains in the ghee or butter and oil, then stir in the spices. Cook gently for a minute or so.
Add the lentils, stock, tomato puree and seasoning. bring to the boil, then Cover and simmer for 20 minutes, until the stock is absorbed, and the lentils and rice are just soft.
Stir in the coriander or parsley, and check the seasoning.
Remove the cinnamon stick and bay leaves.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1329.28 Kcal (5565 kJ)
Calories from fat	178.45 Kcal
		% Daily Value*
Total Fat	19.83g	31%
Cholesterol	30.48mg	10%
Sodium	37193mg	1550%
Potassium	656.18mg	14%
Total Carbs	232.14g	77%
Sugars	2.57g	10%
Dietary Fiber	16.63g	67%
Protein	15.87g	32%
Vitamin C	14.4mg	24%
Vitamin A	0.1mg	5%
Iron	34.8mg	194%
Calcium	70.4mg	7%

Amount Per 100 g
Calories	318.06 Kcal (1332 kJ)
Calories from fat	42.7 Kcal
		% Daily Value*
Total Fat	4.74g	31%
Cholesterol	7.29mg	10%
Sodium	8899.18mg	1550%
Potassium	157.01mg	14%
Total Carbs	55.54g	77%
Sugars	0.62g	10%
Dietary Fiber	3.98g	67%
Protein	3.8g	32%
Vitamin C	3.4mg	24%
Iron	8.3mg	194%
Calcium	16.8mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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