10 minutes preparation, 40-45 minutes cooking time

Serves 4



  • 1 teaspoon mustard seeds

  • 1 teaspoon cumin seed

  • 1 cup yellow mung dal (lentils) soaked 2-8 hours, rinsed & drained

  • Pinch or two Celtic sea salt

  • 1 teaspoon turmeric powder

  • 1 cup wholegrain brown rice, rinsed well and drained.

  • 6 cups of water

  • ½ tsp Asafoetida (also known as Hing)

  • 1 tsp vegan stock powder

  • 1 teaspoon cumin powder

  • 1 teaspoon coriander powder

  • 4 slices of fresh ginger (thinly sliced)

  • 2 ½ cup of vegetables of your choice (e.g. celery, carrot, sweet potato, green beans, cauliflower, broccoli, zucchini)

  • Lemon wedge and fresh coriander leaves to serve

  • Optional: 1 or more of Chilli flakes, pepper, cashews, almonds, almond/coconut milk or shredded coconut


  1. Dry fry the mustard seeds and cumin seeds over high heat for 1-2 minutes until they pop.

  2. Turn down heat to medium; add the lentils, turmeric, coriander powder, cumin powder and salt. Stir for 30 – 60 seconds, or until mixture starts to stick to pan.

  3. Add water, asafoetida, rice, and ginger slices. Stir to combine.

  4. Cover, bring to the boil, then reduce heat and simmer for 25 minutes.

  5. Add vegetables and cook covered for another 10 minutes. Uncover and cook for another 5 minutes or until veggies are tender and rice and dal are mushy. Consistency can either be soupy or more like a risotto, it’s up to you on how you want it. Just adjust water, but be careful not to burn it if you are using less water.

  6. Top with fresh coriander and lemon juice. Add optional ingredients if you wish. This dish is very mild and eaten best the day it’s made. I like to add chili flakes and pepper to my Kitchari.


(Lentils & Rice)