Curried Lentils, Sweet Potato and Cauliflower

Curried Lentils, Sweet Potato and Cauliflower

A hearty and flavourful vegetarian dish.
Health Rating
Prep Cook Ready in Servings
10 min 35 min 45 min 4

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(es) 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 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 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.

Nutrition Facts

Per Portion

Calories 209
Calories from fat 7.7
Calories from saturated fat 12.1
Total Fat 0.9 g
Saturated Fat 1.3 g
Trans Fat 0
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 5.5 g
Cholesterol 0
Sodium 513 mg
Potassium 487 mg
Total Carbohydrate 40 g
Dietary Fiber 7.7 g
Sugars 4.8 g
Protein 10.4 g

Dietary servings

Per Portion


Meat Alternative 1.0
Vegetables 2.5

Energy sources


Pygal59%464.1939018887151219.7275025983905720%298.1684763360732226.680660265218421%326.54350294963507125.4121747494267159%20%21%CarbohydratesFatProtein

Notes:

Quick Tip:

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 165F or 74C 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.


Nutritional Highlights:

Lentils

A heart healthy legume high in plant-based protein, fiber, B vitamins and iron.

Recipe from:
Lunch
Main