The BBC Good Food logo
Goan-style vegetable curry served with brown basmati rice and green lentils

Goan-style vegetable curry with kitchari

By
A star rating of 4.5 out of 5.27 ratingsRate
loading...
Magazine subscription – Try your first 5 issues for only £5
  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Eat all 5 of your 5-a-day in one delicious curry, served with brown rice and lentils. It's healthy, vegan, gluten-free and provides vitamin C and iron, too.

  • Dairy-free
  • Egg-free
  • Gluten-free
  • Healthy
  • Vegan
  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
kcal507
low infat12g
saturates6.1g
carbs73g
sugars17g
high infibre14g
protein18g
salt0.4g
Advertisement

Ingredients

For the kitchari

  • 225g brown basmati rice
  • 1 tsp olive oil
  • 1 tsp ground coriander
  • 390g can green lentils , drained

For the curry

  • 1 tbsp olive oil
  • 2 large onions (330g), 1 finely chopped, 1 sliced
  • 2 red chillies , deseeded and sliced
  • 25g ginger , finely chopped
  • 1 tsp ground turmeric
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 3 tsp ground coriander
  • 3 garlic cloves , chopped
  • 1 tbsp vegetable bouillon powder (check it’s vegan if you need it to be), made up with 500ml boiling water
  • 360g cauliflower florets (about 1/4 cauliflower)
  • 1 ½ tsp tamarind
  • 320g fine beans , trimmed and halved if large
  • 4 large tomatoes , cut into wedges
  • 2 large courgettes (320g), halved lengthways and thickly sliced
  • 100g coconut yogurt
  • ½ x 30g pack fresh coriander , chopped, to serve

Method

  • STEP 1

    Boil the rice in a pan of water for 25 mins until tender, then drain.

  • STEP 2

    Meanwhile, make the curry. Heat the oil in a large pan and fry the onions, chillies and ginger for 8-10 mins until softened. Add the spices and garlic, stir briefly, then pour in the bouillon and stir in the cauliflower. Cover and simmer for 5 mins.

  • STEP 3

    Stir in the tamarind with the beans, tomatoes and courgettes, then cover the pan and cook for 10-15 mins more until the veg are tender, but still retain a little bite. Remove the lid for the last 5 mins to reduce the sauce a little. Remove from the heat and stir in the yogurt and half the fresh coriander.

  • STEP 4

    Meanwhile, for the kitchari, heat the oil in a non-stick pan and add the ground coriander. Warm briefly, then tip in the rice and drained lentils. Warm through for 1 min, then stir through the remaining fresh coriander.

  • STEP 5

    If you're following our Healthy Diet Plan, serve half the curry and rice now, then chill the rest to eat another night (cool the rice quickly on a wide tray, then chill immediately). Reheat the rice and curry in the microwave or on the hob. You may need to add a drop of water to the rice to stop it sticking.

RECIPE TIPS
SIGN UP TO OUR HEALTHY DIET PLAN
This recipe is part of our free Healthy Diet Plan. Sign up today and we’ll send you seven days of triple-tested, nutritionally-optimised recipes, plus expert tips to help you look and feel your very best!

Goes well with

Recipe from Good Food magazine, June 2019

Comments, questions and tips

Rate this recipe

What is your star rating out of 5?

Choose the type of message you'd like to post

Choose the type of message you'd like to post

Overall rating

A star rating of 4.5 out of 5.27 ratings
Advertisement
Advertisement
Advertisement

Sponsored content