Cauli and mung bean kitchari

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

More 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) 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 a 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. 
  4. Season and simmer. 
  5. Cover and cook for 35-45 minutes, stirring regularly until it has a porridge-like texture. 
  6. Add cauliflower and cook for a further 5-8 minutes or until soft (add a splash of water if needed). 
  7. Stir through a little yoghurt and top with crispy onions. 
  8. Garnish with coriander and serve with flatbreads on the side. 


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