Eat to Energise and Release Body Fat › Energise Recipe 48

Breakfast Cauliflower Lentil Kitchari

Prep 10 min · Cook 40 min · Serves 4

Ingredients

• 1 cup dry brown basmati rice, rinsed
• 2 tsp mustard seeds
• 1 tsp cumin seeds
• 1/2 tsp fennel seeds
• 1 cup yellow onion, chopped
• 1 cup cauliflower, cut into small florets
• 1 tbsp fresh ginger, grated
• 1 cup dry red lentils, rinsed well
• 1 tsp ground turmeric
• 1/4 tsp ground coriander
• 4 cups vegetable broth
• 2 cups water
• 1/2 tsp salt, 1/4 tsp black pepper (optional)
• 1-2 tbsp fresh lemon juice
• Coriander and crushed red pepper, optional, to serve

Method

1. Parboil the rice in about 2 cups of water for 5 minutes, then drain and set aside.
2. In a large pan over medium-high heat, toast the mustard, cumin, and fennel seeds until they begin to pop, about 2 minutes.
3. Reduce to medium, add the onion, cauliflower, and ginger, and saute 3-4 minutes until the onion softens, adding a splash of water or broth as needed.
4. Stir in the rice, lentils, turmeric, coriander, broth, water, salt, and pepper. Bring to a boil, then cover and simmer 20 minutes.
5. Uncover and simmer 10-15 minutes more, stirring, until it reaches a soupy-to-thick consistency you like.
6. Stir in lemon juice and serve topped with coriander.

Highlights: 10g fibre, 5.2mg iron and only 3g fat per serving.

Nutrition is per serving. The figures are estimates, so use them as a guide only.

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