Rava Kichadi
soft semolina with veg
ger breakfast
Time1 hr
Yield1 portions
Energy424 kcal
Components0
Ingredients
- Roast Semolina
- 50gflour, semolina
- Heat Oil
- 2.5mloil, rapeseed
- Fry Peanuts
- 6gpeanutsroughly chopped
- Temper Spices
- 0.25tspspice, cumin, seed
- 0.5tspmustard seeds, black
- 5lentils, chana dal (g (pre-soaked))≈ 5 g lentils, chana dal
- 5glentils, urid dal
- Curry Leaves
- 0.125tspspice, asafoetida, ground
- 6perherb, curry leaf
- Sauté Onion
- 0.5wholeonion≈ 75 g onionchopped
- 0.125tspsalt
- 0.25tspspice, turmeric
- Aromatics
- 1single, 5gchilli, green fingersliced
- 2clovegarlicfine dice
- 10gginger rootgrated
- Tomato
- 1tomato (small (80g))≈ 80 g tomato
- Vegetables
- 50gcarrot
- 25gpeas, frozen
- Simmer Vegetables
- 130mlwater≈ 130 g water
- Thicken
- 130mlwater≈ 130 g water
- 0.125tspmonosodium glutamate
- Finish
- 40mlherb, coriander, fresh≈ 5.76 g herb, coriander, fresh
- 5mllemon juice≈ 5 g lemon juice
- 0.125tspspice, pepper
- Butter
- 5gbutter
Instructions
Process
- Prep
- Finely chop the onion, tomato and carrots
- Dice the garlic
- Grate the ginger
- Slice the chile
- Chop the peanuts
- Dry-roast the semolina, cook for 2-3 minutes stirring often. It should smell nutty/slightly biscuit-like. Transfer to a bowl.
- Add the oil, heat to medium
- Add the peanuts, fry until lightly golden
- Add the cumin seeds, mustard seeds, dals; cook until it sputters
- Add the asafoetida and curry leaves, cook 10 seconds
- Add the onion, salt and turmeric; saute until transparent - 4 minutes
- Add the slitted green chillies and the ginger/garlic mix; saute 1 minute.
- Add the tomatoes, saute until no longer raw - 3 minutes
- Add the carrot and peas, saute 2 minutes
- Add the water, bring to a boil, COVER and simmer for 5 minutes.
- Add the water and MSG, bring back to a simmer
- Reduce heat to low, stir in the semolina, stirring continuously until it gets thick
- Cover, cook for 3 minutes on low until thick and tender
- Add the coriander, pepper and lemon juice, cook for 1 minute more then remove from heat.
- Stir in the tiny bit of butter
- Rest for 2 minutes before serving
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 424 | 424 |
| Protein | 14.6 | 14.6 |
| Carbohydrates | 60.2 | 60.2 |
| Total Sugars | 13.0 | 13.0 |
| Free Sugars | 0.3 | 0.3 |
| Fat | 11.7 | 11.7 |
| Saturated Fat | 3.7 | 3.7 |
| Fibre | 10.8 | 10.8 |
| Alcohol | 0.0 | 0.0 |
| Salt | 1.0 | 1.0 |
| Iron | 3.92 | 3.92 |
| Calcium | 95.6 | 95.6 |
| Vitamin B12 | 0.015 | 0.015 |
| Omega 3 | 0 | 0 |
| Magnesium | 60.2 | 60.2 |
| Potassium | 544 | 544 |
| Caffeine | 0 | 0 |
| Cost | £0.95 | £0.95 |