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Kitchari with green bean tarka
- Katy Greenwood
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Serves 4
Easy
Prep: 10 mins
Cook: 30 mins
plus soaking
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Soothing kitchari is given a glow-up with this tasty green bean tarka, making it a lovely vegan main course, great eaten with Indian flatbreads
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Try our kitchari with green bean tarka, then check out our cauliflower and chickpea curry, aubergine curry, halloumi curry and more vegetarian curry recipes.
Soothing kitchari is given a glow-up with this tasty green bean tarka, making it a lovely vegan main course, great eaten with Indian flatbreads. The whole seeds in the tarka are good for digestion as well as helping to relieve gas and bloating. If you don’t need this to be vegan, the coconut oil can be replaced by ghee and the dish also works well as a side for grilled meats.
Kitchari with green bean tarka recipe
Ingredients
Nutrition
-
150g basmati rice
-
150g yellow mung dal
-
2 tbsp coconut oil
-
2 bay leaves
-
¼ tsp asafoetida
-
½ tsp ground turmeric
-
handful of coriander leaves
to serve
TARKA
-
200g green beans
-
3 tbsp coconut oil
-
1 tsp mustard seeds
-
1 tsp nigella seeds
-
2 tsp cumin seeds
-
small handful of fresh curry leaves
-
30g ginger
finely grated
-
2 garlic cloves
finely grated
-
1 red chilli
finely sliced (optional)
Nutrition: per serving
- kcal400
- fat16g
- saturates12g
- carbs46g
- sugars2g
- fibre8g
- protein14g
- salt0g
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Method
-
step 1
Rinse the rice and dal in a few changes of water until it runs clear. Cover with water and soak for 20 mins, then drain.
-
step 2
Heat the oil in a large lidded pan and sizzle the bay, asafoetida and turmeric for 30 seconds, then stir in the rice and dal, sizzle for 30 seconds, stirring, then pour in 800ml of water and add a good pinch of salt. Bring to a simmer, turn the heat to low, cover and cook for 30 mins, stirring occasionally, until the rice and dal are tender, and the texture is similar to porridge – top up with water if it is becoming dry as it cooks.
-
step 3
To make the tarka, bring a pan of water to the boil and blanch the beans for 2-3 mins, then drain. Heat the oil in a frying pan and add the rest of the tarka ingredients, except for the beans. Sizzle for 1 min, then toss through the beans and season with a large pinch of salt.
-
step 4
Spoon the kitchari onto a serving plate, pour over the tarka and scatter with coriander leaves.
More easy green bean recipes
Authors
Katy Greenwood
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