Curried Lentils and Cauliflower Recipe

Looking for an easy Curried Lentils and Cauliflower recipe? Learn how to make Curried Lentils and Cauliflower using healthy ingredients.


Submitted by susyq645

Makes 4 servings



from http://www.prevention.com/health/health/health-concerns/curried-lentils-and-cauliflower-recipe/article/1de69f9f495af110VgnVCM10000013281eac____/

Recipe Ingredients for Curried Lentils and Cauliflower

3 tsp canola oil
4 c cauliflower florets, cut into small pieces (12?16 oz)
1/2 c chopped onion (1 small)
1 c dried lentils
2 tsp minced garlic
1 tsp curry powder
1 1/2 c vegetable broth
1/4 tsp salt
1/2 c fat free yogurt
10 g cilantro leaves

Recipe Directions for Curried Lentils and Cauliflower

  1. Heat a large, deep skillet over medium-high heat. Add 2 tsp of the oil. Heat for 1 minute. Add the cauliflower. Cover and cook, tossing occasionally, for 5 minutes, or until the cauliflower is lightly charred. Reduce the heat if the cauliflower is browning too quickly. Remove the cauliflower to a plate. Set aside.

  2. Return the skillet to medium heat. Add the remaining 1 tsp of oil and the onion and carrot. Cook, stirring, for 3 minutes, or until the vegetables start to soften. Stir in the lentils, garlic, and curry powder. Cook, stirring, for 3 minutes to coat the lentils with the seasonings. Add the broth. Bring almost to a boil. Partially cover the pan and reduce the heat. Simmer for about 20 minutes, or until the lentils are almost tender.

  3. Add the cauliflower to the skillet. Partially cover and simmer for about 5 minutes, or until the cauliflower is tender and the lentils are cooked. Stir in the salt.

  4. Spoon into 4 pasta bowls. Divide and dollop on the yogurt. Garnish with cilantro.

Categories

Vegetables, Main Dish, Vegetarian

Nutrition Facts
Serving Size 291.3g
Amount Per Serving
Calories
267
Calories from Fat
43
% Daily Value*
Total Fat
4.8g
7%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
492mg
21%
Potassium
964mg
28%
Total Carbohydrates
39.0g
13%
Dietary Fiber
17.7g
71%
Sugars
6.6g
Protein
18.3g
Vitamin A 4% Vitamin C 85%
Calcium 12% 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
  • Very low in cholesterol
  • Very high in dietary fiber
  • High in manganese
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • High in vitamin B6
  • Very high in vitamin C
  •  
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