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Cauliflower and Lentil Curry

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.

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4
Calories: 306 kcal
Course: Dinner
Cuisine: Indian

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

    Cup of Yum
  1. Heat the vegetable oil in a large pot or deep skillet over medium heat.
  2. Add the onion and cook for 5-7 minutes or until soft but not browned.
  3. Stir in the garlic and ginger. Cook for another minute until fragrant.
  4. Add turmeric, ground coriander, ground cumin, garam masala, and dried red chili flakes. Stir for about 30 seconds to release their aroma.
  5. Stir in the red lentils, cauliflower florets, diced tomatoes, coconut milk, and vegetable stock.
  6. 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.
  7. Stir in the spinach until wilted.
  8. 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

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

% 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.