30-Minute Potato Cauliflower Red Lentil Curry
User Reviews
4.8
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Prep Time
5 mins
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Cook Time
25 mins
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Total Time
30 mins
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Servings
4
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Calories
363 kcal
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Course
Main Course
30-Minute Potato Cauliflower Red Lentil Curry
Description
This curry begins by boiling red lentils until just tender, then draining them. Meanwhile, whole spices including mustard, cumin, coriander seeds, and cardamom pods are tempered in avocado oil or water to release their flavors. Aromatics like shallots, minced ginger, serrano pepper, and garlic are sautéed until softened.
Chopped cauliflower, red bell pepper, and bite-sized potatoes are added with curry powder and salt, cooking briefly before blending in fresh or diced tomatoes. Vegetable broth, coconut aminos, maple syrup, and coconut milk combine to create a creamy, balanced curry sauce that simmers with the vegetables and lentils to meld flavors.
The finished curry offers a tender mix of vegetables and lentils, with a creamy texture from coconut milk and a layered spice profile from tempered seeds. It can be served alongside rice, quinoa, steamed greens, or naan to complement the mild heat and complex flavors.
This specific recipe estimates nutrition using avocado oil and excludes optional garnishes. Adjust lentil type and cooking time accordingly if substituting different varieties.
Ingredients
LENTILS
- 1 ½ cups water
- 2/3 cup red lentils (if subbing another kind of lentil, adjust cook time accordingly)
CURRY
- 2 Tbsp avocado oil or sub double amount in water, or coconut oil
- 1 tsp mustard seed whole
- 1 tsp cumin seed whole
- 1 tsp coriander seed whole
- 3 whole cardamom pods
- 1/2 cup shallot sliced
- 1 ½ Tbsp ginger minced
- 1 errano black pepper seeds removed, diced
- 2 cloves garlic (minced)
- 1 cup cauliflower chopped
- 1 cup red bell pepper chopped
- 1 ½ cups golden potato large bite-size pieces, peeled and chopped or sweet potato
- 1 tsp curry powder
- 1/4 tsp salt sea salt
- 1 ounce diced tomatoes or sub three large ripe tomatoes, canned
- 1 ½ cups vegetable broth
- 2 Tbsp coconut aminos
- 1 Tbsp maple syrup
- 1/2 cup coconut milk or sub light coconut milk or other dairy-free milk, such as almond, cashew, or rice, full-fat
FOR SERVING optional
- rice or quinoa
- cilantro
- lime wedges
- Naan vegan
- greens steamed or curried
Instructions
- Bring water to a boil over high heat. Once boiling, add lentils, bring back to a gentle boil, then reduce heat to a simmer and cook uncovered for 7-10 minutes or until just tender. You want them to be cooked through but not mushy. Drain well and set aside.
- In the meantime, heat a large rimmed skillet or pot over medium heat. Once hot, add oil (or water), mustard seed, cumin seed, coriander seed, and cardamom pods. Cook for 30 seconds to 1 minute, or until fragrant and popping (stirring occasionally).
- Add shallot, ginger, and serrano pepper and stir. Sauté for 3 minutes, stirring occasionally. The shallot should be soft and translucent. Then add garlic and stir once more.
- Add cauliflower, red bell pepper, potato, curry powder, and salt and stir. Cook for 4 minutes, stirring occasionally.
- If grating your tomatoes, do so and add to the pan now. If using diced canned tomatoes, I recommend giving them a quick blend in a food processor or small blender to create more of a purée. Once tomatoes have been added to the pan, also add vegetable broth and bring to a simmer over medium heat. Cover and cook for 10 minutes or until potatoes are tender.
- Add cooked drained lentils, coconut aminos, maple syrup, and coconut milk and stir. Bring back to a simmer and cook for a few minutes to let the flavors meld. You can simmer this for up to 15 minutes, but it’s not necessary.
- Taste and adjust flavors as needed, adding more maple syrup for sweetness, curry powder to intensify the curry flavor, salt to taste, or coconut aminos for saltiness / depth of flavor. We added a bit more of each.
- To serve, divide between serving bowls and enjoy as is or with a side of naan, rice, steamed greens, or quinoa (optional). Fresh lime juice and cilantro make lovely additions as well (optional). NOTE: Be careful not to eat the cardamom seeds as they can have quite a kick!
- Store cooled leftovers in the refrigerator up to 5 days or in the freezer up to 1 month. Reheat in the microwave or in a saucepan. Add more vegetable broth or coconut milk as needed to rehydrate.
Notes
- Nutrition information is an estimate based on using avocado oil and excluding optional ingredients like cilantro, lime, naan, or greens.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 363 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 363 | 18% |
| Carbohydrates | 50.8g | 17% |
| Protein | 11.8g | 24% |
| Fat | 13.5g | 21% |
| Saturated Fat | 5.9g | 30% |
| Sodium | 806mg | 34% |
| Potassium | 562mg | 12% |
| Fiber | 7.9g | 32% |
| Sugar | 12.7g | 25% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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