Name: Red Lentil & Cauliflower Curry
Total time: 80 min
Ingredients: 0.5 cup red lentils, rinsed; 1 small onion, chopped; 2 teaspoons curry powder, preferably Madras; 0.5 teaspoon salt; 0.25 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; 0.25 teaspoon cayenne pepper; 2 tablespoons lemon juice; 1 tablespoon chopped fresh cilantro; 1 teaspoon sugar

Red Lentil & Cauliflower Curry

3.5

(4)

4 Reviews

This cauliflower curry recipe also features red lentils, which turn yellow when cooked. Curry powder, onions, cumin and other seasonings give this vegetarian dinner tons of flavor. Serve over rice to complete the meal.

EatingWell Test Kitchen

Updated on January 19, 2023

Cauliflower & Red Lentil Curry — Photo: Jason Donnelly

Active Time:

25 mins

Additional Time:

55 mins

Total Time:

1 hr 20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Gluten-Free Healthy Aging Heart Healthy High Fiber Low Added Sugars Low Sodium Low-Calorie Vegetarian

Jump to Nutrition Facts

Ingredients

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

Directions

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.
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 Facts (per serving)

177	Calories
5g	Fat
28g	Carbs
10g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 177
% Daily Value *
Total Carbohydrate 28g	10%
Dietary Fiber 10g	34%
Total Sugars 7g
Added Sugars 1g	2%
Protein 10g	19%
Total Fat 5g	6%
Saturated Fat 1g	3%
Vitamin A 645IU	13%
Vitamin C 71mg	78%
Folate 203mcg	51%
Sodium 336mg	15%
Calcium 76mg	6%
Iron 4mg	24%
Magnesium 62mg	15%
Potassium 826mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.