Curried Lentils, Sweet Potato and Cauliflower

Curried Lentils, Sweet Potato and Cauliflower

Health Rating
Prep Cook Ready in Servings
10 min 35 min 45 min 4
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Ingredients


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

Instructions


Heat large, heavy saucepan over medium-low heat. Add onion and curry paste, stirring paste thoroughly into onion; cook, stirring constantly, for 2 to 3 minutes.

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.

Stir in lentils and broth; cover and bring to boil over high heat. Reduce heat and simmer, covered, for 15 minutes.

Add cauliflower and return to boil; reduce heat and simmer for 8 to 10 minutes or until lentils and vegetables are tender.

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 254  
Calories from fat 12.9  
Calories from saturated fat 15.1  
Total Fat 1.4  g
Saturated Fat 1.7  g
Trans Fat 0.5  g
Polyunsaturated Fat 3.0  g
Monounsaturated Fat 5.9  g
Cholesterol 1.6  mg
Sodium 853  mg
Potassium 745  mg
Total Carbohydrate 47  g
Dietary Fiber 9.8  g
Sugars 7.8  g
Protein 13.1  g

Dietary servings

Per Portion


Meat Alternative 1.0
Vegetables 3.6

Energy sources


Pygal 74% 443.439503646 255.625835063 5% 292.825100021 184.970079079 21% 327.022701961 125.046669897 74% 5% 21% Carbohydrates Fat Protein
Recipe from: Eat Right Ontario
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