Cauliflower & Red Lentil Curry Recipe

Looking for an easy Cauliflower & Red Lentil Curry recipe? Learn how to make Cauliflower & Red Lentil Curry using healthy ingredients.


Submitted by hedibadie

Makes 4 servings



From EatingWell Active Time: 25 minutes Total Time: 1 hour 20 minutes

Recipe Ingredients for Cauliflower & Red Lentil Curry

1/2 cup red lentils, rinsed
1 small onion, chopped
2 teaspoons curry powder, preferably Madras
1/2 teaspoon salt
1/4 teaspoon turmeric
2 cups water
4 plum tomatoes, seeded and chopped,
4 cups cauliflower florets
1 jalapeno pepper, halved, seeded and thinly sliced
1 tablespoon canola oil
1 tablespoon cumin seeds
3 cloves garlic, minced
2 teaspoons minced fresh ginger
1/4 teaspoon cayenne pepper
2 tablespoons lemon juice
1 tablespoon chopped fresh cilantro
1 teaspoon sugar

Recipe Directions for Cauliflower & Red Lentil Curry

  1. Preparation

  2. 1. Combine lentils, onions, curry powder, salt, turmeric and water in a large saucepan over low heat; bring to a simmer. Cover and cook, stirring occasionally, until the lentils are soft and the sauce has thickened, about 45 minutes. Add tomatoes, cauliflower and jalapeno peppers and simmer, covered, until the cauliflower is tender, 8 to 10 minutes longer. Remove from heat.

  3. 2. Heat oil in a small skillet over medium-high heat. Add cumin seeds and cook for about 10 seconds. Add garlic and ginger; cook, stirring, until the garlic is lightly browned, about 1 minute. Stir in cayenne and immediately add the oil-spice mixture to the cauliflower mixture. Stir in lemon juice, cilantro and sugar. Taste and adjust seasonings with additional salt and cayenne.

Categories

Vegetables, Main Dish, Indian, Vegetarian

Nutrition Facts
Serving Size 405.6g
Amount Per Serving
Calories
199
Calories from Fat
42
% Daily Value*
Total Fat
4.7g
7%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
346mg
14%
Potassium
897mg
26%
Total Carbohydrates
32.3g
11%
Dietary Fiber
12.3g
49%
Sugars
10.0g
Protein
10.6g
Vitamin A 19% Vitamin C 140%
Calcium 8% Iron 25%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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