Lentils and Rice (Kedgeree)

May 23, 2023May 23, 20230 3

Lentils and Rice (Kedgeree) Recipe for a Healthy Breakfast

by The Chefin Breakfast/Brunch

Prep

10 min

Cook

60 min

Ready In

70 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

319

Sugar

Fat

10g

Lentils and Rice or Kedgeree is a breakfast dish that originated in India and is popular in the UK. The dish was modified by the British to include fish, smoked haddock, or flaked salmon, making it a versatile dish for any time of day. This vegetarian version is a healthy and tasty option for breakfast. Lentils and rice make an excellent protein-packed meal that is both filling and satisfying. The spices used in this dish lend a delicious and aromatic flavor, making it an enjoyable and flavorful breakfast option.

Instructions

1.	In a large pot, add the peppercorns, cardamom seeds, bay leaf, and gingerroot.
2.	Pour 8 cups of water into the pot and bring it to a boil, then reduce the heat to low and let it simmer for 30 minutes.
3.	Wash the lentils thoroughly and add them to the pot with the sliced onion, and simmer for another 20-30 minutes or until lentils are cooked through.
4.	In a separate pot, boil 2 cups of water and add 1 cup of raw rice, cover and simmer on low heat for 20 minutes or until the rice is cooked.
5.	When the lentils and rice are both fully cooked, mix them together in a bowl.
6.	Heat 2 tablespoons of oil or butter in a frying pan, and fry the lentil and rice mixture for a few minutes to incorporate the oil and flavors. Serve hot with boiled or poached eggs, chopped parsley and a squeeze of lemon.

PROS

Lentils and rice are both excellent sources of fiber, protein, and complex carbohydrates, perfect for a healthy start to your day.

This dish is easy and inexpensive to make, making it a budget-friendly breakfast option.

CONS

This dish is not very low in calories, especially when served with eggs and butter.

It may not be a good option for those watching their cholesterol intake, as it may contain a lot of fat.

HEALTH & BENEFITS

Lentils and rice are both nutrient-dense foods that provide many health benefits, including a healthy digestive system, lower cholesterol, and improved heart health. Additionally, the spices used in this recipe such as peppercorns and bay leaves have anti-inflammatory properties.

	8 peppercorns
	8 cardamom seeds ( the black ones inside the white pod )
	1 bay leaf
	1 piece gingerroot
	8 cups lentils
	1 large onion , thinly sliced
	1 cup raw rice
	2 tablespoons oil or 2 tablespoons butter