Curried Lentils, Sweet Potato and Cauliflower

11 50 257
Ingredients Minutes Calories
Prep Cook Servings
15 min 35 min 4
Curried Lentils, Sweet Potato and Cauliflower
Health Rating
A hearty and flavorful vegetarian dish.

Ingredients


3/4 cup Brown lentils, raw
1 tbsp Avocado oil
1 large Yellow onion (coarsely chopped)
3 tbsp Indian curry paste
10 pods Cardamom pods
2 medium potato Sweet potato (peeled and cut into 1/2 inch pieces)
2 cup Vegetable stock/broth
1 small head Cauliflower (chopped)
1/4 cup Cilantro (coriander) (chopped)
1 pinch Salt and pepper (or to taste)
4 tbsp Plain yogurt, 2-4% M.F. (optional)

Instructions


  1. Rinse lentils in cold water and drain. Prep all your veggies. Wash and then chop onion, cauliflower, sweet potatoes, and cilantro.
  2. Heat a large, heavy saucepan over medium heat. Add avocado oil, onion, and curry paste, stirring paste thoroughly into onion; cook, stirring constantly, for 2 to 3 minutes until fragrant.
  3. Smash cardamom pods with a large knife or meat mallet. Remove small brown seeds (discard pods) and stir into onion mixture along with sweet potatoes; cook for 2 to 3 minutes.
  4.  Stir in lentils and broth; cover and bring to boil over high heat. Reduce heat and simmer, covered, for 15 minutes.
  5.  Add cauliflower and return to boil; reduce heat and simmer for 8 to 10 minutes or until lentils and vegetables are tender.
  6.  Remove from heat; stir in cilantro. Season to taste with salt and pepper. Let stand a few minutes before serving with a dollop of yogurt if desired.

Notes:

Storage

  • Double or triple the batch and freeze leftovers for quick dinners. Ensure to fully warm through when re-heating to an internal temperature of 165°F or 74°C degrees.

Soaking

  • You don't have to pre-soak lentils before cooking, however, lentils like beans have some anti-nutrients that are greatly reduced when cooked. Soaking further reduces those anti-nutrients as well as makes lentils easier to digest. You can choose to pre-soak lentils overnight for this purpose.

Nutrition Facts

Per Portion

Calories 257
Calories from fat 44
Calories from saturated fat 18.1
Total Fat 4.9 g
Saturated Fat 2.0 g
Trans Fat 0.5 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 8.1 g
Cholesterol 1.6 mg
Sodium 824 mg
Potassium 716 mg
Total Carbohydrate 45 g
Dietary Fiber 9.5 g
Sugars 7.7 g
Protein 12.5 g

Dietary servings

Per Portion


Meat Alternative 1.0
Vegetables 3.4

Energy sources


Pygal63%460.0860246996176230.8649013355988617%293.7898954140833211.3670512703205319%329.82690635441185123.0088673930529163%17%19%CarbohydratesFatProtein