Breakfast Cauliflower Lentil Kitchari

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2 min read
Summary

Borrowing from Ayurvedic traditions, Breakfast Cauliflower Lentil Kitchari may just become your new favorite breakfast dish for many reasons. This delicious morning meal is filled with energizing carbohydrates, fiber-rich grain, plant protein, and savory herbs and spices for a meal that is comforting and satisfying.

Yields4 ServingsPrep Time10 minsCook Time40 minsTotal Time50 mins

breakfast cauliflower lentil kitchari in bowls

Ingredients

 1 cup organic brown basmati rice (dry, rinsed well)
 2 tsp mustard seeds
 1 tsp cumin seeds
 ½ tsp fennel seeds
 1 cup yellow onion (chopped)
 1 cup cauliflower (chopped into ½–1” florets)
 1 tbsp ginger root (finely grated)
 1 cup red lentils (dry, rinsed and drained very well)
 1 tsp ground turmeric
 ¼ tsp ground coriander
 4 cups vegetable broth (unsalted, preferably homemade)
 2 cups water
 ½ tsp salt (optional)
 ¼ tsp ground black pepper (optional)
 1 tbsp lemon juice (+1 Tbsp as desired, preferably freshly squeezed)
 cilantro (optional, for garnish)
 crushed red pepper (optional)

Directions

1

Parboil the basmati rice: Add approximately 2 cups of water to a medium stovetop pot and heat on high until boiling. Carefully add the rice and boil for 5 minutes.

2

Turn off the heat after 5 minutes and drain the rice. Set aside.

3

Heat a large stovetop pan on medium-high heat. Add the mustard, cumin, and fennel seeds and cook, stirring constantly, until the seeds begin to pop, about 2 minutes.

4

Turn heat down to medium and add the onion, cauliflower, and ginger and sauté for about 3–4 minutes, until the onion is tender and translucent. Add water or vegetable broth to deglaze the pan as needed.

5

Stir in the rice, lentils, turmeric, coriander, broth, water, and optional salt and pepper, and bring to a boil over high heat. Lower the heat, cover, and simmer for 20 minutes.

6

Remove the lid, stir the kitchari well, and simmer, uncovered, for 10–15 minutes or until the texture is to your preference (it should resemble dal or soup). For a soupier texture, decrease the cooking time, and for a thicker texture, cook it a bit longer. Taste and adjust the seasonings as desired.

7

Squeeze fresh lemon juice into the mixture and stir.

8

Divide between bowls and top with chopped cilantro and crushed red pepper, if desired.

Chef's Notes

Substitutions
Use any grain of choice. However, make sure that the grain has the same cooking time as the lentils (about 20–30 minutes). If the grain requires a longer cooking time, then precook it until al dente before adding it to step 5.

Instead of lentils use mung beans.

In place of cauliflower, use broccoli, asparagus, carrots, or other vegetables of choice.

Add more delicious nutrition
Stir in chopped leafy greens before serving.

Add another vegetable when you add the cauliflower (such as carrots, peppers, or asparagus).

Ingredients

 1 cup organic brown basmati rice (dry, rinsed well)
 2 tsp mustard seeds
 1 tsp cumin seeds
 ½ tsp fennel seeds
 1 cup yellow onion (chopped)
 1 cup cauliflower (chopped into ½–1” florets)
 1 tbsp ginger root (finely grated)
 1 cup red lentils (dry, rinsed and drained very well)
 1 tsp ground turmeric
 ¼ tsp ground coriander
 4 cups vegetable broth (unsalted, preferably homemade)
 2 cups water
 ½ tsp salt (optional)
 ¼ tsp ground black pepper (optional)
 1 tbsp lemon juice (+1 Tbsp as desired, preferably freshly squeezed)
 cilantro (optional, for garnish)
 crushed red pepper (optional)

Directions

1

Parboil the basmati rice: Add approximately 2 cups of water to a medium stovetop pot and heat on high until boiling. Carefully add the rice and boil for 5 minutes.

2

Turn off the heat after 5 minutes and drain the rice. Set aside.

3

Heat a large stovetop pan on medium-high heat. Add the mustard, cumin, and fennel seeds and cook, stirring constantly, until the seeds begin to pop, about 2 minutes.

4

Turn heat down to medium and add the onion, cauliflower, and ginger and sauté for about 3–4 minutes, until the onion is tender and translucent. Add water or vegetable broth to deglaze the pan as needed.

5

Stir in the rice, lentils, turmeric, coriander, broth, water, and optional salt and pepper, and bring to a boil over high heat. Lower the heat, cover, and simmer for 20 minutes.

6

Remove the lid, stir the kitchari well, and simmer, uncovered, for 10–15 minutes or until the texture is to your preference (it should resemble dal or soup). For a soupier texture, decrease the cooking time, and for a thicker texture, cook it a bit longer. Taste and adjust the seasonings as desired.

7

Squeeze fresh lemon juice into the mixture and stir.

8

Divide between bowls and top with chopped cilantro and crushed red pepper, if desired.

Breakfast Cauliflower Lentil Kitchari