Lentil and cauliflower curry

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Forget about creamy kormas or oily takeaway sauces, curries can actually be super healthy and highly delicious — as our lentil and cauliflower curry proves.

This recipe is packed full of goodness from the cauliflower and lentils, so it is rich in B vitamins, iron, fibre and folate and forms a great source of protein.

Ingredients

  • 1 tbsp olive oil
  • 3 medium onions, diced
  • 3 cloves garlic, diced
  • 1 large cauliflower head, cut into florets
  • 3 medium carrots, diced
  • 1 tin green beans
  • 1 cup (200g) red lentils, rinsed
  • 900ml vegetable stock, made with 2 stock cubes
  • 1 heaped tbsp curry powder
  • ½ tsp ground cumin
  • 1 tsp ground turmeric (optional)
  • ½ tsp ground coriander (optional)
  • 1 tin chopped tomatoes
  • 1 can coconut milk

Method

  1. Heat the oil in a large pan over a medium heat
  2. Add the onion and saute for 2-3 minutes
  3. Add the garlic and saute for an another minute
  4. Add all of the spices and saute for a further 2 minutes
  5. Add the stock, tinned tomatoes and lentils
  6. Simmer for 15 minutes uncovered, stirring occasionally
  7. Add coconut milk, cauliflower and carrots and leave to simmer for a further 10 minutes, stirring occasionally
  8. Add the green beans and leave to simmer for a further 2 minutes

Nutritional information

This recipe serves six people, and each serving (without rice) contains:

Energy: 295kcal

Carbohydrate: 39g

Sugars: 15.5g

Protein: 15g

Fat: 9g

Saturated fat: 5.1g

Salt: 0.74g

This lentil and cauliflower curry is best served with plain rice. Wholemeal rice will provide more nutrition than white rice. Add a bay leaf to the cooking water for extra flavour.

Check out more of our recipes.

06 June, 2024

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