Forget about creamy kormas or oily takeaways, curries can actually be very healthy and highly delicious — as our aromatic lentil and cauliflower curry recipe will prove.
This recipe is full of goodness from the cauliflower and lentils. It is rich in B vitamins, iron, fibre and folate and forms a great source of protein.
Ingredients
- 1 tbsp olive oil
- 3 medium onions, diced
- 3 cloves garlic, diced
- 1 large cauliflower head, cut into florets
- 3 medium carrots, diced
- 1 tin green beans
- 1 cup (200g) red lentils, rinsed
- 900ml vegetable stock, made with 2 stock cubes
- 1 heaped tbsp curry powder
- ½ tsp ground cumin
- 1 tsp ground turmeric (optional)
- ½ tsp ground coriander (optional)
- 1 tin chopped tomatoes
- 1 can coconut milk
Method
- Heat the oil in a large pan over a medium heat
- Add the onion and saute for 2-3 minutes
- Add the garlic and saute for an another minute
- Add all of the spices and saute for a further 2 minutes
- Add the stock, tinned tomatoes and lentils
- Simmer for 15 minutes uncovered, stirring occasionally
- Add coconut milk, cauliflower and carrots and leave to simmer for a further 10 minutes, stirring occasionally
- Add the green beans and leave to simmer for a further 2 minutes
Nutritional information
This recipe serves six people. Each serving (without rice) contains:
Energy: 295kcal
Carbohydrate: 39g
Sugars: 15.5g
Protein: 15g
Fat: 9g
Saturated fat: 5.1g
Salt: 0.74g
It is best to serve this lentil and cauliflower curry with plain rice, and wholemeal rice will offer more nutrition than white rice. Add a bay leaf to the cooking water for extra flavour.
Check out more of our healthy recipes.
