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Cauliflower & Red Lentil Curry

:  September/October 1993

Your rating: None Average: 3.8 (58 votes)

Red lentils turn yellow when cooked. Serve over rice.


READER'S COMMENT:
"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 best...you know what you like. As you cook, do a...
Cauliflower & Red Lentil Curry Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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, 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
  • 1/4 teaspoon cayenne pepper
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon sugar

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Preparation

  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

Per serving: 184 calories; 5 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 28 g carbohydrates; 1 g added sugars; 10 g protein; 8 g fiber; 335 mg sodium; 812 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 vegetable, 1 lean meat, 1 fat


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Recipe Categories

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
More than 1 hour
Servings
4
Main Ingredient
Beans/Legumes
Vegetarian, other
Preparation/ Technique
Braise/Stew
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Entertaining, casual
Type of Dish
Main dish, vegetarian
Ethnic/Regional
Indian
Publication
September/October 1993
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