Cauliflower & Red Lentil Curry

Cauliflower & Red Lentil Curry

17 Reviews
From: EatingWell Magazine, September/October 1993

Red lentils turn yellow when cooked. Serve over rice.

Ingredients 4 servings

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  • ½ cup red lentils, rinsed
  • 1 small onion, chopped
  • 2 teaspoons curry powder, preferably Madras
  • ½ teaspoon salt
  • ¼ teaspoon turmeric
  • 2 cups water
  • 4 plum tomatoes, seeded and chopped, or one 14-oz. can tomatoes, drained 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
  • ¼ teaspoon cayenne pepper
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon sugar


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  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.
  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.

Nutrition information

  • Per serving: 177 calories; 5 g fat(1 g sat); 10 g fiber; 27 g carbohydrates; 10 g protein; 203 mcg folate; 0 mg cholesterol; 7 g sugars; 1 g added sugars; 645 IU vitamin A; 71 mg vitamin C; 76 mg calcium; 4 mg iron; 336 mg sodium; 826 mg potassium
  • Nutrition Bonus: Vitamin C (118% daily value), Folate (51% dv), Iron (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, 2 vegetable, 1 lean meat, 1 fat

Reviews 17

January 22, 2015
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By: EatingWell User
great flavors and not too complicated I loved this recipe! As others suggested, I roasted my cauliflower florets first and then added them in toward the end. Other changes: I soaked my lentils for 7 hours first (as directed by the Blender Girl) to ease digestion. I used a can of fire roasted tomatoes with the juice, and did not add any salt to the recipe while cooking. Instead I added a sprinkling of Hawaiian black salt when serving. I ate this by itself, but it would make a heartier meal served over rice or quinoa. Toasting the cumin seeds gives them a wonderful flavor, definitely use the whole tablespoon! Pros: good vegan/vegetarian main dish, healthy and delicious Cons: time required may be too long for busy households
February 16, 2013
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By: EatingWell User
Best vegetable curry I've made As recommended by earlier reviews, I omitted the sugar, added one eggplant, and roasted both the cauliflower and eggplant (sprinkled with half of the cumin) in the oven for 15 minutes before adding the vegetables to the cooked lentil mixture. I also used non-fat beef stock instead of water and increased to 2.5 cups (given the extra vegetable & because I like saucy curries). If you are vegetarian, then I am sure vegetable stock would work too. Delicious and very substantial. I served it with a cucumber and coriander raita (yoghurt, sliced and seeded cucumber, chopped coriander, salt and a little sugar - can be omitted). Better than most cauliflower curries I have had at Indian restaurants. Pros: Filling, tasty, complex flavours and moist
March 28, 2012
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By: EatingWell User
Can I make this with curry paste? This isn't a review but rather a question - how can I modify this recipe to make it with curry paste? I live outside of the U.S., and some spices, like turmeric, are really hard to find.
February 06, 2012
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By: EatingWell User
Great flavors, allow more time for the cauliflower This is a great recipe, but the Cauliflower takes more like 20-25 minutes to cook. You could also roast it and add it in at the end which would give it a great flavor.
July 24, 2010
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By: EatingWell User
This is a great recipe! Very tasty! Very healthy! However OMIT the sugar..why ruin this fabulous dish with extra carbs? I also didn't waste time measuring all the ingredients. by eye is the know what you like. As you cook, do a taste test and add more of whats missing. YUM. Will def. be cooking this again. CHEF C
April 11, 2010
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By: EatingWell User
This is a great recipe! The approach of adding the cumin, ginger, and garlic at the end makes this dish excellent and so flavorful.
October 11, 2009
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By: EatingWell User
Really good. I chopped a small eggplant and added it with the cauliflower.
September 21, 2009
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By: EatingWell User
This is delicious just as written - I added a cup or so of cooked brown rice at the end to round it out and make a meal of it. Anonymous, Atlanta, GA
September 21, 2009
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By: EatingWell User
My goodness! This was the best recipe that I think I've made from this magazine-- it was SO flavorful! I loved the texture of the cauliflower and the lentils. I actually used a 14 oz. can of fire roasted diced tomatoes with the juice, and I think it added an extra dimension of flavor! It's a must try--- especially if you love Indian flavors! Carissa, Cumberland, RI
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