Spiced rice & lentils with cauliflower

Spiced rice & lentils with cauliflower

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(19 ratings)

Prep: 15 mins Cook: 30 mins

Easy

Serves 4
Curries don't have to be bad. With a high zinc content, iron and calcium, plus cholesterol-lowering fibre, this lentil curry makes for a healthy meal

Nutrition and extra info

  • Easily halved
  • Vegetarian

Nutrition: per serving

  • kcal404
  • fat12g
  • saturates1g
  • carbs62g
  • sugars11g
  • fibre7g
  • protein16g
  • salt0.81g
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Ingredients

  • 2 tbsp sunflower oil
    Sunflower oil

    Sunflower oil

    A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

  • 1 onion, chopped
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 carrot, chopped
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 200g basmati rice
  • 50g red lentil
  • 3 tbsp Korma paste
  • 1 head cauliflower, cut into florets
    Cauliflower

    Cauliflower

    coll-ee-fl-ow-ah

    A brassica, like cabbage and broccoli, cauliflower is a mass of tiny, tightly packed flower…

  • 100g frozen pea
  • few toasted cashew nuts, to serve
    Cashew

    Cashew

    ka-shoo

    The seeds from the 'Cashew Apple' - a tree which bears bright orange fruit and is native…

  • natural yogurt, to serve
  • mango chutney, to serve

Method

  1. Heat the oil in a pan, add the onion and carrots, then fry for 5 mins until lightly coloured. Stir in the rice and lentils, cook for 1 more min, add the curry paste and 900ml water, then bring to the boil. Cover, then simmer for 10 mins.

  2. Stir in the cauliflower, then cook for 10 mins more until the rice and lentils are tender. Add the peas 2 mins before cooking time is up, stirring through. Top with the nuts, then serve with yogurt and mango chutney in bowls.

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Comments, questions and tips

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eleanormayo
23rd Nov, 2010
4.05
My flatmate made this for supper last night and it was very tasty...great for a low fat midweek meal.
amysm82
17th Sep, 2010
4.05
Mmmm just what I wanted - tasty, cheap, healthy, filling, a really easy one-pot dinner. After reading the comments on here, I put the lid on the pan to stop it drying out and to steam the cauliflower, and it turned out perfectly cooked. I didn't think from the recipe that it would be enough food but it was actually really filling. Might try hotter curry paste next time, but that's just my own personal taste. Lovely.
lozenge
15th Aug, 2009
4.05
I've halved this recipe but clearly shouldn't have halved the liquid as my cauliflower was still rock hard after 10 mins, I have come on here while I wait for it to cook having added more water! Apart from that it is delicious, have made it with Madras paste as that's what we have but would definitely add the cauli earlier. Off to add my peas and toast some pine nuts (don't like cashews much)
kadtoy
20th May, 2009
Loved this dish, I used a Madras Curry paste as both me and the wife like it a bit hotter, dropped the nuts from the recipe but added a few small button mushrooms. A bit much for the two of us but I am going to enjoy the rest for lunch today.
kasiakoczwara's picture
kasiakoczwara
5th May, 2009
5.05
I froze half - bit much for 'two and a half' family :) We'll see how it goes from frozen! Really really fab though! Went down well with chix, coconut and sweet potato curry.
ancarebeca
8th Apr, 2009
5.05
It was spicy enough and it was even tastier the next day.
hlnharrison
28th Feb, 2009
5.05
Very good indeed. Served with raita made with low fat yoghurt and mango chutney and pine nuts instead of cashews just because I happened to have them. Absolutely fabulous!
dragonjojo
8th Feb, 2009
fantastic recipe, im a vegetarian a definate favourite for me, my partner, who still likes meat thought it was delicious also. I didnt add the nuts as im watching my calories and i stirred in some fresh coriander before serving. Cheap, easy and very very nice. Thanks for sharing.
gemconyard
15th Jun, 2008
4.05
I was pleasantly surprised by this recipe, it was really easy and full of flavour. I made it using the advise above, used more water and added cauli after 5 mins and it was just right. I am trying out a lot of new recipes at the moment, trying to eat a more healthy diet and was expecting the family to turn their nose up a bit but my teenage boys loved it, even my 5 yr old cleared his plate, hubby wasn't keen but one of our boys liked it so much he had Dad's for breakfast the following morning!
mikey1
2nd May, 2008
Also needed more water with this one and used a medium curry paste. Added sultanas and used toasted flaked almonds. Both me and hubby enjoyed it and he has leftovers for lunch today. He was also pleased with the lack of pots and pans I used!

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