Breakfast Cauliflower Lentil Kitchari

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2 min read
Summary

Calling all savory breakfast folks (or anyone who loves a warm and soothing bowl any time of the day)! The word “kitchari” means mixture and it’s traditionally a combination of rice and mung beans in a warm soup-like dish, although a variety of grains and legumes can be used, like the lentils we use below. This breakfast kitchari is yummy warm or cold and actually gets more flavorful the next day. Make it the night before and enjoy it in the morning for a breakfast that will set a positive mood for the rest of the day with its fragrant spices, fiber-filled grains, protein-packed lentils and healing cauliflower.

Yields4 ServingsPrep Time10 minsCook Time40 minsTotal Time50 mins

Ingredients

 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 organic brown basmati rice (dry, rinsed well)
 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
 cilantro (optional, for garnish)
 1 tbsp lemon juice (+1 Tbsp as desired, preferably freshly squeezed)
 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, dal, turmeric, coriander, salt, pepper, broth, and water 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 topped cilantro and crushed red pepper, if desired.

Chef's Notes

Substitutions
Use any grain of choice, however make sure that the grain is the same cooking time as the lentils (about 20–30 minutes). If the grain requires a longer cooking time then pre cook 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

 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 organic brown basmati rice (dry, rinsed well)
 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
 cilantro (optional, for garnish)
 1 tbsp lemon juice (+1 Tbsp as desired, preferably freshly squeezed)
 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, dal, turmeric, coriander, salt, pepper, broth, and water 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 topped cilantro and crushed red pepper, if desired.

Breakfast Cauliflower Lentil Kitchari