Cauliflower And Lentil Stew With Onion Relish Recipes

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LENTIL & CAULIFLOWER CURRY



Lentil & cauliflower curry image

An earthy spice pot that's low in fat and calories. Use your favourite curry paste along with mustard seeds, turmeric and coconut yogurt

Provided by Lucy Netherton

Categories     Main course

Time 50m

Number Of Ingredients 13

1 tbsp olive oil
1 large onion, chopped
3 tbsp curry paste
1 tsp turmeric
1 tsp mustard seeds
200g red or yellow lentil
1l low-sodium vegetable or chicken stock (made with 2 cubes)
1 large cauliflower, broken into florets
1 large potato, diced
3 tbsp coconut yogurt
small pack coriander, chopped
juice 1 lemon
100g cooked brown rice

Steps:

  • Heat the oil in a large saucepan and cook the onion until soft, about 5 mins. Add the curry paste, spices and lentils, then stir to coat the lentils in the onions and paste. Pour over the stock and simmer for 20 mins, then add the cauliflower, potato and a little extra water if it looks a bit dry.
  • Simmer for about 12 mins until the cauliflower and potatoes are tender. Stir in the yogurt, coriander and lemon juice, and serve with the brown rice.

Nutrition Facts : Calories 382 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 50 grams carbohydrates, Sugar 12 grams sugar, Fiber 8 grams fiber, Protein 23 grams protein, Sodium 0.7 milligram of sodium

LENTIL AND CAULIFLOWER STEW



Lentil and Cauliflower Stew image

Make and share this Lentil and Cauliflower Stew recipe from Food.com.

Provided by Rach Court

Categories     Stew

Time 1h10m

Yield 4 , 4 serving(s)

Number Of Ingredients 14

1 cup long-grain rice
3/4 teaspoon salt
1 tablespoon olive oil
1 onion, finely chopped
4 garlic cloves, minced
2 carrots, thinly sliced
1 cup lentils, rinsed and picked over
3/4 lb plum tomatoes, coarsely chopped or 1 1/2 cups canned tomatoes, with their juices
2 cups vegetable broth
1 teaspoon ground ginger
1/2 teaspoon ground coriander
1/8 teaspoon ground allspice
4 cups cauliflower florets
1 cup plain nonfat yogurt

Steps:

  • In a medium saucepan, bring 2 1/4 cups of water to a boil. Add the rice and 1/4 teaspoon of the salt, reduce to a simmer, cover and cook until the rice is tender about 17 minutes.
  • Meanwhile, in a large nonstick saucepan, heat the oil. Add the onion and garlic and cook, stirring occasionally, until the onion is softened, about 7 minutes. Add the carrots and cook, stirring occasionally, until the carrots are crisp tender, about 4 minutes.
  • Add the lentils to the pan, stirring to coat. Add the tomatoes, broth, ginger, coriander, allspice, and the remaining salt and bring to a boil. Reduce to a simmer, cover, and cook until the lentils have begun to soften, about 10 minutes. Stir in the cauliflower, cover, and cook until the lentils and cauliflower are tender, about 10 minutes.
  • Serve lentils and cauliflower stew over rice with a dollop of yogurt.

Nutrition Facts : Calories 362.8, Fat 4.6, SaturatedFat 0.8, Cholesterol 1.2, Sodium 545.8, Carbohydrate 67.2, Fiber 9.2, Sugar 12.6, Protein 14.9

CAULIFLOWER-AND-LENTIL STEW WITH ONION RELISH



Cauliflower-and-Lentil Stew with Onion Relish image

This fresh take on lentil stew combines the warming spices of garam masala, ginger, and fire-roasted tomatoes with cauliflower, red lentils, and baby kale. A zesty onion relish brightens up this vegan bowl that will keep bellies warm and full on a chilly night.

Provided by Lauryn Tyrell

Time 45m

Number Of Ingredients 10

1 red onion, finely chopped (about 1 1/4 cups) and divided
3 tablespoons extra-virgin olive oil, plus more for drizzling
2 tablespoons minced fresh ginger (from a 2-inch piece)
Kosher salt and freshly ground pepper
1 teaspoon garam masala or berbere spice blend
1 cup red lentils, rinsed and picked through
4 cups cauliflower florets, cut into bite-size pieces (from 1/2 head)
1 can (14.5 ounces) diced fire-roasted tomatoes
3 cups packed baby kale
1/2 teaspoon finely grated lime zest, plus 3 tablespoons fresh juice

Steps:

  • Place 1/2 cup onion in a small bowl of ice water. Heat oil in a pot over medium-high; add remaining onion and ginger and season with salt and pepper. Cook, stirring occasionally, until onion begins to brown, 6 to 7 minutes. Add garam masala; cook, stirring, until fragrant, 1 to 2 minutes.
  • Add lentils, cauliflower, tomatoes, 3 cups water, and 1 teaspoon salt to pot. Bring to a boil, then reduce heat and simmer, partially covered, until lentils are cooked through and soup has thickened, about 20 minutes.
  • Stir in kale; cook until just wilted, about 1 minute. Season to taste. Drain reserved onion and place in a bowl with lime zest and juice and 1/2 teaspoon salt; toss to combine. Serve stew with onion relish spooned over top, drizzled with oil.

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