Kitchari with Cauliflower, Lentils and Peas

9 50 313
Ingredients Minutes Calories
Prep Cook Servings
5 min 45 min 4
Kitchari with Cauliflower, Lentils and Peas
Health Highlights


1 cup Basmati rice, dry
2 1/2 tbsp Butter, salted (or Ghee, divided 2 tbsp + 1/2 tsp)
2 cup Cauliflower (flowerets)
1 tsp Cumin (seeds)
1/2 cup Frozen green peas (defrosted)
1/2 tsp minced Ginger root
1/3 cup Lentils, raw
1 tsp Salt
3/4 tsp Turmeric, ground


Heat 2 tablespoons of butter in saucepan over medium-high heat. When ghee is hot, stir in ginger and cumin seeds. Fry cumin seeds a few seconds, then add cauliflower, and stir-fry 4 minutes, until cauliflower is slightly browned and partially cooked. Stir in rice and lentils, and fry 1 minute. Add 3 & 1/2 cups water and turmeric and bring to full boil over high heat.

Reduce heat to low, partially cover, and cook, stirring occasionally, 40 minutes.

Add peas and salt, and continue cooking 5 minutes, or until rice and lentils are soft. Stir in remaining 1/2 tbsp. of butter just before serving.


Nutrition Facts

Per Portion

Calories 313
Calories from fat 73
Calories from saturated fat 43
Total Fat 8.1 g
Saturated Fat 4.8 g
Trans Fat 0.3 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.1 g
Cholesterol 19.3 mg
Sodium 690 mg
Potassium 362 mg
Total Carbohydrate 53 g
Dietary Fiber 4.3 g
Sugars 2.3 g
Protein 9.3 g

Dietary servings

Per Portion

Grain 1.3
Meat Alternative 0.5
Vegetables 1.6

Energy sources


Meal Type(s)