Cauliflower and Lentil Curry
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Cauliflower and Lentil Curry
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Cauliflower and Lentil Curry is full of lentils, veggies and spices. It’s nourishing, tasty, and simple to make in 30 minutes in 1 pot.
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Ingredients
- 2 tablespoons vegetable oil or coconut oil
- 1 onion diced
- 2 garlic cloves minced
- 1 tablespoon fresh ginger grated
- 2 teaspoon ground turmeric
- 2 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon garam masala
- ½ teaspoon dried red chili flakes or more to taste
- 1 cup red lentils rinsed 200g
- 1 cauliflower cut into florets
- 1 can 14 oz, 400ml coconut milk
- 2 cups vegetable stock or water 475ml
- 14 ounce canned diced tomatoes 400g, or 2 fresh tomatoes, chopped
- salt to taste
- 2 handfuls spinach
- Juice of 1 lime
For Garnish:
- fresh cilantro chopped
- red chili flakes optional, for extra heat, or fresh red chili
Instructions
- Heat the vegetable oil in a large pot or deep skillet over medium heat.
- Add the onion and cook for 5-7 minutes or until soft but not browned.
- Stir in the garlic and ginger. Cook for another minute until fragrant.
- Add turmeric, ground coriander, ground cumin, garam masala, and dried red chili flakes. Stir for about 30 seconds to release their aroma.
- Stir in the red lentils, cauliflower florets, diced tomatoes, coconut milk, and vegetable stock.
- Bring the mixture to a gentle boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, stirring occasionally, until the lentils are soft and the cauliflower is tender. Adjust the thickness by adding more stock or simmering uncovered to reduce.
- Stir in the spinach until wilted.
- Season with salt to taste and stir in lime juice for brightness.
Notes
- Rinse lentils thoroughly to remove excess starch.
- Cut cauliflower florets into similar sizes for even cooking.
- Adjust the consistency by adding more stock or simmering longer.
- Taste and adjust seasoning before serving, especially salt and lime.
- Rinse lentils thoroughly to remove excess starch.
- Cut cauliflower florets into similar sizes for even cooking.
- Adjust the consistency by adding more stock or simmering longer.
- Taste and adjust seasoning before serving, especially salt and lime.
Nutrition Information
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Calories
306kcal
(15%)
Carbohydrates
45g
(15%)
Protein
16g
(32%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
4g
Monounsaturated Fat
2g
Trans Fat
0.04g
Sodium
666mg
(28%)
Potassium
1154mg
(33%)
Fiber
19g
(76%)
Sugar
8g
(16%)
Vitamin A
512IU
(10%)
Vitamin C
84mg
(93%)
Calcium
112mg
(11%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 306 kcal
% Daily Value*
| Calories | 306kcal | 15% |
| Carbohydrates | 45g | 15% |
| Protein | 16g | 32% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.04g | 2% |
| Sodium | 666mg | 28% |
| Potassium | 1154mg | 25% |
| Fiber | 19g | 76% |
| Sugar | 8g | 16% |
| Vitamin A | 512IU | 10% |
| Vitamin C | 84mg | 93% |
| Calcium | 112mg | 11% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
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