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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nandavies
2nd Dec, 2015
2.55
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
amethystannie
8th Jan, 2014
2.05
Disappointing - bland and sloppy. Would make it again using some of the tips offered and some personal amendments.
christmasbinns
3rd Sep, 2012
5.05
We enjoyed this. Having one vegetarian child & keeping the others happy is no mean feat, everyone liked it.
nick1956jarvis
14th Aug, 2012
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
23rd Jun, 2012
1.05
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
19th Oct, 2011
4.05
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
26th Sep, 2011
4.05
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
15th Sep, 2011
Increase water to 1500 ml Add chopped coriander to yoghurt
hayleyjj
6th Apr, 2011
4.05
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
22nd Feb, 2011
4.05
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.

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