Cauliflower & Red Lentil Curry
This EatingWell main dish can be served over rice. The red lentils turn yellow when they are cooked.
- 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 oil1 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
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.
Makes 4 servings with 184 calories, 5 g fat, 28 g carbohydrates, 335 mg sodium, 1 g sugar, and 8 g fiber.Each serving has 10 g protein and is a great source of potassium.