Spiced rice & lentils with cauliflower
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- Preparation and cooking time
- Prep:
- Cook:
- 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
| Highlight | Nutrient | Unit |
|---|---|---|
| kcal | 404 | |
| fat | 12g | |
| saturates | 1g | |
| carbs | 62g | |
| sugars | 11g | |
| fibre | 7g | |
| protein | 16g | |
| low in | salt | 0.81g |
Ingredients
- 2 tbsp sunflower oil
- 1 onion , chopped
- 2 carrots , chopped
- 200g basmati rice
- 50g red lentil
- 3 tbsp korma paste
- 1 head cauliflower , cut into florets
- 100g frozen pea
- few toasted cashew nuts, to serve
- natural yogurt , to serve
- mango chutney , to serve
Method
- STEP 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.
- STEP 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.
Goes well with
Recipe from Good Food magazine, March 2008
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