GOAN-STYLE VEGETABLE CURRY WITH KITCHARI

Goan-style vegetable curry with kitchari image

Eat all 5 of your 5-a-day in one delicious curry, served with brown rice and lentils. It's healthy, vegan, gluten-free and provides vitamin C and iron, too.

Provided by Sara Buenfeld

Time 50m

Number Of Ingredients 21

Ingredients

225g brown basmati rice
1 tsp olive oil
1 tsp ground coriander
390g can green lentils , drained
1 tbsp olive oil
2 large onions (330g), 1 finely chopped, 1 sliced
2 red chillies , deseeded and sliced
25g ginger , finely chopped
1 tsp ground turmeric
1 tsp smoked paprika
1 tsp ground cumin
3 tsp ground coriander
3 garlic cloves , chopped
1 tbsp vegetable bouillon powder (check it's vegan if you need it to be), made up with 500ml boiling water
360g cauliflower florets (about 1/4 cauliflower)
1 ½ tsp tamarind
320g fine beans , trimmed and halved if large
4 large tomatoes , cut into wedges
2 large courgettes (320g), halved lengthways and thickly sliced
100g coconut yogurt
½ x 30g pack fresh coriander , chopped, to serve

Steps:

Boil the rice in a pan of water for 25 mins until tender, then drain.
Meanwhile, make the curry. Heat the oil in a large pan and fry the onions, chillies and ginger for 8-10 mins until softened. Add the spices and garlic, stir briefly, then pour in the bouillon and stir in the cauliflower. Cover and simmer for 5 mins.
Stir in the tamarind with the beans, tomatoes and courgettes, then cover the pan and cook for 10-15 mins more until the veg are tender, but still retain a little bite. Remove the lid for the last 5 mins to reduce the sauce a little. Remove from the heat and stir in the yogurt and half the fresh coriander.
Meanwhile, for the kitchari, heat the oil in a non-stick pan and add the ground coriander. Warm briefly, then tip in the rice and drained lentils. Warm through for 1 min, then stir through the remaining fresh coriander.
If you're following our Healthy Diet Plan, serve half the curry and rice now, then chill the rest to eat another night (cool the rice quickly on a wide tray, then chill immediately). Reheat the rice and curry in the microwave or on the hob. You may need to add a drop of water to the rice to stop it sticking.

Nutrition Facts : Calories 507 calories, Fat 12 grams fat, SaturatedFat 6.1 grams saturated fat, Carbohydrate 73 grams carbohydrates, Sugar 17 grams sugar, Fiber 14 grams fiber, Protein 18 grams protein, Sodium 0.4 milligram of sodium