Cauli and mung bean kitchari

Cauliflower and mungbean kitchari
This dhal-like Indian dish is traditionally served as a cleansing meal, as mung beans have antioxidant properties.

Less than 1 hour

Serves 3-4

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  • Glug olive oil
  • 2 onions, chopped
  • 3 cloves garlic, grated
  • 3cm knob ginger, grated
  • 1 tsp (5ml) each fennel seeds, cumin seeds and mustard seeds, lightly crushed
  • 1 Tbsp (15ml) ground turmeric
  • ½ cup (110g) dried mung beans, soaked overnight and drained
  • ½ cup (110g) dried brown lentils
  • 4 cups (1L) vegetable stock
  • 3 fresh or dried bay leaves
  • Salt and milled pepper
  • 1 head (300g) cauliflower, grated or finely chopped
  • Plain yoghurt, crispy onions, flatbreads and a handful fresh coriander, for serving


  1. Heat oil in pot and sauté onion for about 8 minutes.

  2. Add garlic, ginger, seeds and turmeric, and fry for 30 seconds.

  3. Stir in beans, lentils, stock and bay leaves. Season.

  4. Cover and simmer for 35-45 minutes, stirring regularly until it has a porridge-like texture.

  5. Add cauliflower and cook for a further 5-8 minutes or until soft (add a splash of water if needed).

  6. Stir through a little yoghurt and top with crispy onions.

  7. Garnish with coriander and serve with and flatbreads on the side.


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