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Brown rice khichdi

Brown rice khichdi

In traditional Indian – or Ayurvedic – cooking, seasonal vegetables and warming herbs and spices are key to boosting health and wellbeing during the winter months, says nutritionist Rob Hobson.

Brown rice khichdi in a metal pan

Ginger is the key ingredient in this traditional Indian dish.

Serves 4

Ingredients

  • 150g brown rice
  • 300ml veg stock
  • ¼ tsp ground turmeric
  • Salt and pepper, to taste
  • 1 packet pre-cooked chana dal
  • 1 carrot, finely diced
  • 100g cauliflower, cut into small florets
  • 100g frozen peas
  • 1 tbsp ghee
  • 1 tsp cumin seed
  • 40g fresh ginger, finely grated
  • 3 cloves garlic, finely grated
  • 1 red chilli, finely diced
  • Large handful of coriander, roughly chopped

Method

  1. Rinse the brown rice in cold water and place into a saucepan. Cover with the veg stock and add the ground turmeric and a pinch of salt. Bring to a boil, then reduce the heat and simmer until the water has evaporated and the rice is tender. If the water evaporates before the rice has fully cooked, simply add some freshly boiled water from the kettle to top up.
  2. When the rice is cooked, add the lentils and stir through, then cover with a tea towel and leave to steam for 5 to 10 minutes.
  3. Meanwhile, heat the ghee on a medium heat in a large frying pan or wok. Add the whole cumin seeds and leave them to crackle for about 30 seconds, until fragrant, then add the ginger, garlic, and chilli and cook for a further 30 seconds.
  4. Add the carrots and cauliflower and a splash of water and cook for about 3 to 4 minutes, until the vegetables are just tender, then add the peas and cook for a further minute.
  5. Add the rice and lentil mixture to the vegetables and stir, then add water as needed to achieve the consistency of a thick porridge. Add salt and pepper to taste, and serve with the chopped coriander, coconut yoghurt and chutneys.

Rob Hobson MSc RNutr is a Registered Nutritionist who has worked with some of the UK’s largest food and health companies and performs training in the public health sector (including government agencies and the NHS). Rob contributes regularly to UK press publications and has a monthly column in Women's Health magazine.

Find out more at Rob Hobson's website, or read more about Healthspan's health experts.