About the Recipe
This beautifully simple dish is a take on the traditional Ayurvedic staple, Kitchari, which literally translates to ‘mixture’. Split lentils are easier to digest than whole lentils or beans and contain an abundance of nutrients. Red lentils are an excellent plant-based protein and valuable source of B vitamins, zinc, magnesium, potassium, iron, and potent phytochemicals.
Red lentils are also a great source of fibre and have been shown to improve intestinal health by supporting the growth of healthy gut bacteria and regular bowel movements. Fibre-rich parsnips and carrots offer powerful antioxidant compounds, such as vitamins A and C, and both ‘super-veggies’ have shown to enhance digestive health, whilst also offering a sweet deliciousness to the dish.
Ingredients
1 cup red lentils
½ cup brown basmati rice
2.5cm piece ginger, grated
1 tbsp coconut oil
1 tsp mustard seeds
1 tsp cumin seeds
1 tsp fennel seeds
1 tsp ground cumin
1 tsp ground coriander
1 tsp ground turmeric
5 cups water or stock
1 tsp sea salt
1 large parsnip (~200g), peeled & grated
1 large or 2 medium carrots (~200g), grated
Coriander & chilli to garnish (optional)
Preparation
Step 1
Rince the rice & lentils until water runs clear and set aside. Measure out the spices and place in small bowl.
Step 2
In a large, heavy-based, saucepan with lid, heat the coconut oil on medium heat and add spices; cook until fragrant.
Step 3
Add ginger and cook for another 90 seconds, add rice and lentils along with the salt, and water or stock (if using).
Bring to a boil, then let simmer for 10 minutes with the lid on. Add the grated vegetables, replace the lid, and simmer for another 15 minutes, stirring occasionally, until most of the liquid has been absorbed.
Step 4
To serve, ladle into bowls, and top with chilli and coriander (if using).
This will keep in the fridge in an airtight container for 5 days, or freezer for up to 3 months.