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 334  
Calories from fat 74  
Calories from saturated fat 43  
Total Fat 8.2  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 686  mg
Potassium 428  mg
Total Carbohydrate 55  g
Dietary Fiber 4.2  g
Sugars 2.4  g
Protein 10.1  g

Dietary servings

Per Portion


Grain 1.4
Meat Alternative 0.5
Vegetables 1.7

Energy sources


Pygal 66% 457.050066683 236.992257908 22% 292.894562846 184.383723897 12% 347.63795783 113.435542504 66% 22% 12% Carbohydrates Fat Protein

Notes:

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