Mung and Cauliflower Kitcheree

Food Service Search Staff

INGREDIENTS:¾ cup split, husked mung dal (mung beans)
1 ¾ cups Basmati rice
½ Tbsp. cumin seeds
1 ½ Tbsps. fresh ginger, grated
1 tsp. crushed red pepper flakes, or more to taste
3 cardamom pods, crushed
½ tsp. turmeric
¼ tsp. yellow asafetida (a pungent powder)
4 Tbsps. ghee
1 cauliflower, trimmed, cut into florets
7 cups hot water or vegetable stock
2 cups tomatoes chopped (or use baby peas)
½ cup fresh cilantro, chopped
salt and coarsely ground pepperDIRECTIONS:1. For Rice: Sort through lentils and rice. Transfer to a large bowl and rinse several times with clean changes of water until water is clear; drain.

2. Spice Mix: Place cumin, ginger, red pepper flakes, cardamom, turmeric and asafetida in piles on a plate. Heat 3 Tbsps. of ghee in a heavy-bottomed, 5 quart saucepan over medium-high heat. Add the cumin, ginger, pepper flakes and cardamom pods. When the cumin turns medium brown, add the turmeric and asafetida. Within 5 seconds add the cauliflower, rice and dal. Cook, stirring for two minutes.

3. To Cook: Add water; bring to a boil. Cook over low heat, partially covered and stirring occasionally for 40 to 60 minutes, or until the rice is tender, the lentils soft or breaking down and the liquid is absorbed. Gently mix in the tomatoes and ¼ cup cilantro. Season with salt and pepper and warm through.

4. To Serve: Garnish with remaining cilantro and drizzle with remaining ghee. The finished texture should resemble risotto.NUTRITIONAL INFORMATION:Calories 320 (21% from fat); Fat 7g (sat. 4g); Protein 10g; Carbohydrates 54g; Sodium 40mg; Cholesterol 15mg; Fiber 6g
SERVINGS:6-8 servingsFrom:Submitted to FM by Tim Bauman, Food & Nutrition Services Director, Bowling Green, OH