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Indian Lentil and Cauliflower Curry with Basmati Rice

Indian Lentil and Cauliflower Curry with Basmati Rice

Dinner
Prep Time
15min
Cook Time
25min
Servings
4
Calories
395
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Chef's Note

Red lentils cook quickly and break down slightly, creating a naturally creamy curry without cream. Toast the cumin seeds in hot oil for 30 seconds before adding onions to release their essential oils for authentic flavor. The cauliflower adds pleasant texture and keeps the dish light. If the curry becomes too thick, add a splash of water or vegetable broth.

Tags
Indian cuisine
lentils
vegetarian
curry
cauliflower
basmati rice
weeknight dinner
dairy-free
gluten-free
high-protein
Ingredients
  • 1.5 cups basmati rice

  • 1 cups red lentils

  • 4 cups (florets) cauliflower

  • 1 medium onion

  • 3 cloves garlic cloves

  • 1 tablespoon (minced) ginger root

  • 1 can (14.5 oz) canned diced tomatoes

  • 0.75 cup coconut milk

  • 1.5 teaspoons garam masala

  • 0.5 teaspoon turmeric powder

  • 1 teaspoon cumin seeds

Instructions
  • 1

    Rinse 1.5 cups basmati rice under cold water until water runs clear, then set aside.

  • 2

    In a medium pot, bring 3 cups water to a boil. Add the rinsed basmati rice and stir once. Reduce heat to low, cover with a lid, and simmer for 15 minutes until rice is tender and water is absorbed. Remove from heat and let rest covered for 5 minutes.

  • 3

    While rice cooks, rinse 1 cup red lentils in a fine-mesh strainer under cold water and set aside.

  • 4

    Wash 4 cups cauliflower florets, pat dry, and cut into bite-sized pieces (about 1.5 inches).

  • 5

    Peel and finely chop 1 medium onion into small pieces.

  • 6

    Mince 3 garlic cloves and 1 tablespoon fresh ginger root (peel ginger first with a spoon or knife).

  • 7

    In a large skillet or saucepan, heat 2 tablespoons oil over medium heat. Add 1 teaspoon cumin seeds and let them sizzle for 30 seconds until fragrant.

  • 8

    Add the chopped onion to the pan and sauté for 4 minutes, stirring occasionally, until onion becomes soft and translucent.

  • 9

    Add the minced garlic and ginger to the pan and cook for 1 minute, stirring constantly, until fragrant.

  • 10

    Stir in 1.5 teaspoons garam masala and 0.5 teaspoon turmeric powder. Cook for 30 seconds, stirring, to bloom the spices.

  • 11

    Pour in 1 can (14.5 oz) diced tomatoes with their liquid and stir well to combine with the spices and onions.

  • 12

    Add the rinsed red lentils and the cauliflower florets to the pan and stir to coat with the tomato mixture.

  • 13

    Pour in 0.75 cup coconut milk and 1.5 cups water, stirring until well combined. Bring to a simmer over medium heat.

  • 14

    Reduce heat to medium-low and simmer uncovered for 15 minutes, stirring occasionally, until lentils are tender and cauliflower is cooked through but still slightly firm.

  • 15

    Taste the curry and adjust seasoning with salt and pepper as needed.

  • 16

    Divide the cooked basmati rice equally among 4 serving bowls or plates, creating a bed of rice.

  • 17

    Ladle the lentil and cauliflower curry over the rice, dividing equally among the 4 servings. Serve hot.

Nutrition Information (per serving)
395
Calories
16g
Protein
58g
Carbs
11g
Fat

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