Spiced rice & lentils with cauliflower

Spiced rice & lentils with cauliflower

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(19 ratings)

Prep: 15 mins Cook: 30 mins


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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  • 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



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

  • 2 carrot, chopped



    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



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

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



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

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


  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 (24)

nandavies's picture

Make sure you use a big enough pan for this. My man liked it but I thought it was just OK. Next time I'll use a bigger pan and add more liquid. Strangely, I thought the yogurt and chutney spoiled it but that's just personal taste.

amethystannie's picture

Disappointing - bland and sloppy. Would make it again using some of the tips offered and some personal amendments.

christmasbinns's picture

We enjoyed this. Having one vegetarian child & keeping the others happy is no mean feat, everyone liked it.

nick1956jarvis's picture

I was really glad that I read all the feedback before making this. I added some broccolli to the cauli and cooked them seperately before adding at the last minute. I also added some diced sweet potato to the carrots and added 1tsp of mild curry powder to help the Korma along a bit. All in all, quick and easy to make, quite cheap and very healthy. Will be doing again, I'm sure.

las27sie's picture

I'm a vegetarian and regularly make curries, and this one was a disappointment. I followed the above suggestions for pre-steaming the cauliflower (4 minutes), adding extra water (1.1 litre), and I also added ground coriander, cumin and tumeric, along with the curry paste to the rice/lentils. The result was still a tasteless, textureless, gloppy mess. Won't be making this again.

jellymouse's picture

At the end of the cooking time I tasted the dish and thought it needed pepping up. I dry fried cumin, black onion and fenugreek seeds and added them and some turmeric. Also some fresh coriander lifted the look of it and gave it more fragrance. Then we all liked it but it did make loads and hope it will taste good tomorrow.
I added more water too.

staceyb85's picture

My boyfriend and I really liked this, we love curry and are always looking for healthy versions. My only problem was that the cauliflower was still quite hard, next time I will add it about 5 mins earlier and cut it up a bit smaller, other than that it was delicious. Made the full amount and had it cold in lunchboxes the next day, it was even better!!

jenroscow's picture

Increase water to 1500 ml
Add chopped coriander to yoghurt

hayleyjj's picture

This recipe is super tasty. The first time I cooked it I found the cauliflower a bit hard, even though I left it longer than it said to. The next I made it I just cooked the cauliflower separately and then added it at the end :) I also recommend using a slightly hotter curry paste or some chilli powder & garam masala.

audreym29's picture

This was really tasty! I used less oil (1tbsp) which I felt was plenty. I replaced the korma paste with a spicier tandoori paste and a tsp of extra hot chilli powder because we like it hot!

Also, I used wholegrain rice. Because of that, I added 1.2l of water, and cooked the rice with the onion and carrots for about 12-15 mins before adding the lentils and then cooking as per the recipe, and it worked fine. I did add a little more water when I added the cauliflower as I used a large cauli and it needed a bit more to cover it.

I replaced the frozen peas with sugar snaps in the last few mins which gave the dish a bit of bite as well as colour. And I also added a handful of coriander.

Really very nice and I would definitely make again. It gave a healthy portion for just under 400 cals! YUM.

eleanormayo's picture

My flatmate made this for supper last night and it was very tasty...great for a low fat midweek meal.

amysm82's picture

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's picture

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's picture

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

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's picture

It was spicy enough and it was even tastier the next day.

hlnharrison's picture

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's picture

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's picture

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's picture

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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