Kitchari with Cauliflower, Lentils and Peas

Kitchari with Cauliflower, Lentils and Peas

Health Rating
Prep Cook Ready in Servings
5 min 45 min 50 min 4
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Ingredients


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

Instructions


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 320
Calories from fat 73
Calories from saturated fat 43
Total Fat 8.1 g
Saturated Fat 4.8 g
Trans Fat 0.4 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.1 g
Cholesterol 19.3 mg
Sodium 684 mg
Potassium 406 mg
Total Carbohydrate 52 g
Dietary Fiber 4.0 g
Sugars 2.3 g
Protein 9.5 g

Dietary servings

Per Portion


Grain 1.3
Meat Alternative 0.5
Vegetables 1.6

Energy sources


Pygal65%458.005097618235.19038747723%292.706554332186.06037789112%347.965569114113.30631763865%23%12%CarbohydratesFatProtein

Notes:

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