Cauliflower & Lentil Curry

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians. It was specifically designed for college & university food service.

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Servings: 8

Serving Size: 1 cup

Ingredients

2 tablespoons Vegetable oil
1 cup Onion, chopped
1 tablespoon Fresh garlic, minced
1 tablespoon Fresh ginger, peeled and minced
1 teaspoon Cumin, ground
½ teaspoon Turmeric
2 tablespoons Curry powder
1 teaspoon salt, divided
1 teaspoon black pepper
1 pound Lentils, dry
1 quart Vegetable stock, prepared
1 head (4 cups) Cauliflower, small florets
1 cup Carrots, medium dice
1 3/4 cup (1- 15 ounce can) Coconut milk

Preparation

1. Heat 1 tablespoon of oil in a pan. Once the oil is warm, add onions and sauté until soft.
2. Add garlic, ginger, cumin, turmeric, curry powder and ½ teaspoon each of salt and pepper. Cook for 2 minutes.
3. Stir In lentils and pour in stock. Bring to a boil, reduce heat and cook for ten minutes until tender. DO NOT OVERCOOK.
4. Meanwhile, heat the remaining 1 tablespoon of oil in a pan. Add cauliflower and carrots. Cook for 3-5 minutes, until lightly brown.
5. Add the cauliflower, carrots, and coconut milk to the lentil mixture.
6. Add the coconut milk to lentil mixture and bring to a gentle simmer. Cook for 10 minutes or until vegetables are tender.
7. Taste and adjust seasoning with last ½ teaspoon each of salt and pepper.

Nutrition information

Calories: 340 Total Fat: 11g Saturated Fat: 6g Trans Fat: 0g Monounsaturated Fat: 2.7g Polyunsaturated Fat: 1.4g Carbohydrate: 46g Fiber: 20g Total Sugars: 5.7g Protein: 18.4g Sodium: 453mg Vitamin A: 136mg Vitamin C: 41mg Calcium: 75mg Iron: 6.3mg Folate: 327mcg