Lentil Cauliflower Pilaf Low Fat Food

LENTIL & CAULIFLOWER PILAF (LOW-FAT)

Steps:

• Heat oil in a large frypan over medium heat. Add onion and cook for 5 minutes, stirring occasionally. Add the cauliflower and rice and cook, stirring, for 2 minutes.
• Add curry paste and cook for a further minute. Add stock, bay leaves and cinnamon, then bring to the boil.
• Reduce heat to low, cover and cook for 15 minutes until rice is cooked and all liquid has been absorbed.
• Fluff rice with a fork, stir in lentils and heat through for 1 minute.
• Sprinkle over chopped coriander leaves, and serve with chutney, if desired.

LENTIL & CAULIFLOWER CURRY

Steps:

• Heat the oil in a large saucepan and cook the onion until soft, about 5 mins. Add the curry paste, spices and lentils, then stir to coat the lentils in the onions and paste. Pour over the stock and simmer for 20 mins, then add the cauliflower, potato and a little extra water if it looks a bit dry.
• Simmer for about 12 mins until the cauliflower and potatoes are tender. Stir in the yogurt, coriander and lemon juice, and serve with the brown rice.

HARISSA CAULIFLOWER PILAF

Steps:

• Wash the rice really well, then leave to soak in cold water for 1 hr. Put the onion in a small bowl and toss with the lemon juice, the sugar and a pinch of salt. Leave to pickle while you make the pilaf.
• Heat the oven to 200C/180C fan/gas 6. Whisk 2 tbsp harissa, the garlic and oil in a large bowl, then add the cauliflower and toss to coat in the sauce. Season, then tip into a roasting tin and roast for 30 mins until tender and golden.
• Meanwhile, mix the saffron, bay leaves, stock and 2 tbsp harissa in a pan over a very low heat to keep warm while the cauli roasts.
• Remove the cauli from the oven, tip into a dish and squeeze over the juice from one of the lemon wedges. Drain the rice and tip into the roasting tin. Pour over the infused stock, and mix well. Stir in the sultanas, half the almonds, the dill, chickpeas, and half the cauliflower. Cover the tin with a double layer of foil, sealing well, then bake for 30 mins until the rice is tender and stock is absorbed.
• Fluff up the rice with a fork, then fold in the remaining cauliflower (this creates a contrast of cauli textures). Scatter over the extra dill, the remaining almonds, the pomegranate seeds, if using, the pickled red onions and remaining lemon wedges to squeeze over.