Rava Kichadi
soft semolina with veg
ger breakfast
Time1 hr
Yield1 portions
Energy387 kcal
Components0
Ingredients
- 1.25mloil, rapeseed
- 50gflour, semolina
- 1.25mloil, rapeseed
- 0.25tspspice, cumin, seed
- 0.5tspmustard seeds, black
- 0.125tspspice, asafoetida, ground
- 5lentils, chana dal (g (pre-soaked))≈ 5 g lentils, chana dal
- 5glentils, urid dal
- 6perherb, curry leaf
- 0.5wholeonion≈ 75 g onion
- 0.125tspsalt
- 0.25tspspice, turmeric
- 1single, 5gchilli, green finger
- 2clovegarlic
- 10gginger root
- 1tomato (small (80g))≈ 80 g tomato
- 50gcarrot
- 25gpeas, frozen
- 130mlwater≈ 130 g water
- 130mlwater≈ 130 g water
- 0.125tspmonosodium glutamate
- 40mlherb, coriander, fresh≈ 5.76 g herb, coriander, fresh
- 5mllemon juice≈ 5 g lemon juice
- 5gbutter
Instructions
Process
- Prep
- Finely chop the onion, tomato and carrots
- Heat the oil to medium
- Add the semolina, cook for 2-3 minutes stirring often. It should smell nutty/slightly biscuit-like. Transfer to a bowl.
- Add some more oil, then add the mustard seeds, asafoetida, chana dal, urad dal and curry leaves. Cook until it sputters
- Add the onion, salt and turmeric; saute until transparent.
- Add the slitted green chillies and the ginger/garlic mix; saute 1 minute.
- Add the tomatoes, saute until no longer raw
- Add the carrot and peas, saute 2 minutes
- Add the water, bring to a boil, cover and simmer for 5 minutes.
- Stir in the semolina, add the water and msg, stir continuously until it gets thick
- Cover, cook for 3 minutes on low.
- Add the coriander and lemon juice, cook for 1 minute more then done.
- Stir in the tiny bit of butter
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 387 | 387 |
| Protein | 13.0 | 13.0 |
| Carbohydrates | 59.3 | 59.3 |
| Total Sugars | 12.6 | 12.6 |
| Free Sugars | 0.3 | 0.3 |
| Fat | 9.0 | 9.0 |
| Saturated Fat | 3.1 | 3.1 |
| Fibre | 10.1 | 10.1 |
| Alcohol | 0.0 | 0.0 |
| Salt | 1.0 | 1.0 |
| Iron | 3.77 | 3.77 |
| Calcium | 91.2 | 91.2 |
| Vitamin B12 | 0.015 | 0.015 |
| Omega 3 | 0 | 0 |
| Magnesium | 47.6 | 47.6 |
| Potassium | 504 | 504 |
| Caffeine | 0 | 0 |
| Cost | £0.90 | £0.90 |