LENTIL & CAULIFLOWER CURRY
An earthy spice pot that's low in fat and calories. Use your favourite curry paste along with mustard seeds, turmeric and coconut yogurt
Provided by Lucy Netherton
Categories Main course
Time 50m
Number Of Ingredients 13
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.
Nutrition Facts : Calories 382 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 12 grams sugar, Fiber 8 grams fiber, Protein 23 grams protein, Sodium 0.7 milligram of sodium
SPICED RICE AND LENTILS WITH CAULIFLOWER
A very nice vegetarian entree from BBC Good Food. I found it a little on the spicy side but my husband just loved it. Mixing in some plain yogurt tempers the spiciness a bit.
Provided by Irmgard
Categories One Dish Meal
Time 45m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Heat the oil in a pan, add the onion and carrots, then fry for 5 minutes until lightly coloured.
- Stir in the rice and lentils, cook for 1 more minute, add the korma paste and 900 ml water, then bring to the boil.
- Cover, then simmer for 10 minutes.
- Stir in the cauliflower, then cook for 10 minutes more before cooking time is up, stirring through.
- Top with chopped cashews, and serve with plain yogurt and mango chutney on the side.
Nutrition Facts : Calories 365.5, Fat 9.1, SaturatedFat 1.4, Sodium 93.8, Carbohydrate 61.7, Fiber 8.3, Sugar 6.8, Protein 11.8
SPICED RICE & LENTILS WITH CAULIFLOWER
Curries don't have to be bad. With a high zinc content, iron and calcium, plus cholesterol-lowering fibre, this lentil curry makes for a healthy meal
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 45m
Number Of Ingredients 11
Steps:
- Heat the oil in a pan, add the onion and carrots, then fry for 5 mins until lightly coloured. Stir in the rice and lentils, cook for 1 more min, add the curry paste and 900ml water, then bring to the boil. Cover, then simmer for 10 mins.
- Stir in the cauliflower, then cook for 10 mins more until the rice and lentils are tender. Add the peas 2 mins before cooking time is up, stirring through. Top with the nuts, then serve with yogurt and mango chutney in bowls.
Nutrition Facts : Calories 404 calories, Fat 12 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 62 grams carbohydrates, Sugar 11 grams sugar, Fiber 7 grams fiber, Protein 16 grams protein, Sodium 0.81 milligram of sodium
CAULIFLOWER, RICE & LENTIL SALAD
This earthy and vegetarian rice pilaf is good for feeding a crowd, so works well on a buffet table
Provided by John Torode
Categories Buffet, Side dish
Time 1h
Number Of Ingredients 11
Steps:
- Heat oven to 200C/180C fan/gas 6. Break the cauliflower into florets, drizzle with oil and toss with the paprika. Spread out in a roasting tin and roast for 40 mins until just tender. Allow to cool slightly.
- Meanwhile, rinse the rice and lentils, then put them in a saucepan with twice their volume of water. Cover and bring to the boil, reduce to a simmer and cook for 25-30 mins. Drain and rinse under cold water.
- To make the dressing, whisk together all the ingredients. Season and pour over the rice mixture while slightly warm, then stir in the cauliflower, raisins and parsley.
Nutrition Facts : Calories 344 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 49 grams carbohydrates, Sugar 19 grams sugar, Fiber 5 grams fiber, Protein 12 grams protein, Sodium 0.1 milligram of sodium
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4.9/5 (9)Category Lunch/DinnerCuisine Middle EasternCalories 427 per serving
- Heat oil in a large skillet over medium heat. When the oil shimmers, add the garlic and onions. Cover and cook, stirring frequently, until onions are soft and dark brown, about 20-30 minutes. Add cumin, cinnamon and season with a few liberal shakes of salt and pepper.
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- Start by cooking lentils (see notes if using canned). Add rinsed and drained lentils to a small saucepan and cover with vegetable broth. Bring to a low boil over medium-high heat. Then reduce heat to low and simmer until lentils are just tender with a very slight bite — about 15-20 minutes.
- Remove lentils from heat but don’t drain yet. Set a fine mesh strainer or colander over a mixing bowl and strain the lentils, SAVING the vegetable broth for later use!
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