veg-packed
easiest ever midweek meals Boost your intake of vegetables with these quick weeknight suppers recipes ESTHER CLARK photographs CLARE WINFIELD
Tomato & spinach kitchari
1 red chilli, finely chopped chapatis, to serve (optional)
SERVES 2 PREP 10 mins COOK 40 mins EASY V ❄
■ Tip the rice and lentils into a
130g basmati rice 200g split red lentils 3 tbsp olive oil 1 onion, finely sliced 1 thumb-sized piece ginger, finely grated 2 garlic cloves, crushed 2 tsp each turmeric, ground coriander and cumin seeds 1-2 tsp medium chilli powder 1.2 litres vegetable stock 150g cherry tomatoes 200g spinach 28 BBC Good Food Middle East August 2019
sieve and rinse thoroughly under cold, running water. Set aside. ■ Heat 1 tbsp of the oil in a large saucepan or casserole. Add the onion along with a pinch of salt and fry over a medium-high heat for 10 mins or until golden. Stir through the ginger, garlic, turmeric, coriander seeds, half the cumin seeds and the chilli powder and fry for 1 min. Add the rice and lentils to the pan and pour in the stock, bring to a simmer then cover, turn down and cook for 25 mins, stirring now and then, until the lentils have
turned creamy. Add the tomatoes and spinach and cook for 5 mins. ■ Heat the remaining oil in a small frying pan and add the remaining cumin seeds, cooking for 1 min. Spoon the lentils into four bowls, drizzle over the cumin oil and top with the chilli. Serve with warm chapatis, if you like. GOOD TO KNOW healthy • calcium • folate • fibre • vit c • iron • 4 of 5-a-day PER SERVING 838 kcals • fat 21g • saturates 4g • carbs 118g • sugars 12g • fibre 15g • protein 37g • salt 0.3g
tip
Kitchari is a savoury porridge-type dish. It should have a thick, creamy texture and gently spiced flavour.
