Lentil and cauliflower dahl
Savor the aromatic flavors of Lentil and Cauliflower Dahl with this easy, nutritious recipe. Made with tender lentils, vibrant cauliflower, and a hint of curry spice, this vegan meal is perfect for a wholesome lunch or dinner. Ready in just 30 minutes!
- 07 Mar 2024
- Cook time 35 min
- Prep time 20 min
- 4 Servings
- 10 Ingredients
{'title': 'Lentil and Cauliflower Dahl', 'summary': 'This Lentil and Cauliflower Dahl is a hearty and nutritious dish that combines the earthy flavors of lentils with the subtle sweetness of cauliflower. Enhanced by aromatic spices and fresh coriander, this dish is perfect for a wholesome and satisfying meal.'}
Ingredients:
Instructions:
- Finely chop the onion.
- Mince the garlic.
- Cut the cauliflower into small florets.
- Drain and rinse the canned lentils.
- Heat the vegetable oil in a large pot over medium heat.
- Add the chopped onion and sauté for about 5 minutes, until soft and translucent.
- Add the minced garlic and cook for an additional minute, stirring frequently to prevent burning.
- Stir in the curry paste and cook for another 2 minutes, allowing the flavors to meld.
- Add the drained lentils, vegetable broth, and tomato puree to the pot. Stir well to combine.
- Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 10 minutes.
- Stir in the cauliflower florets and peas. Let the mixture simmer for another 15-20 minutes, or until the cauliflower is tender.
- Once the cauliflower is tender, remove the pot from heat.
- Stir in the chopped coriander leaves.
- Ladle the dahl into bowls and serve hot. It can be enjoyed on its own or with rice, naan, or any preferred side.
Tips:
- Make sure to chop the onion and garlic finely for an even distribution of flavor.
- Use fresh or frozen peas to add a pop of color and freshness to the dish.
- Adjust the amount of curry paste according to your spice tolerance.
- If the dahl becomes too thick, simply add a bit more vegetable broth to reach your desired consistency.
- Garnish with fresh coriander leaves just before serving to maintain their vibrant color and flavor.
{'summary': 'Enjoy your hearty and delicious Lentil and Cauliflower Dahl! Packed with protein and vegetables, this dish is not only nutritious but also bursting with flavors. Serve it with rice or flatbread for a complete meal. Bon appétit!'}
| Nutrition Facts | |
|---|---|
| Serving Size | 370 grams |
| Energy | |
| Calories 140kcal | 5% |
| Protein | |
| Protein 9g | 6% |
| Carbohydrates | |
| Carbohydrates 27g | 7% |
| Fiber 9g | 22% |
| Sugar 8g | 8% |
| Fat | |
| Fat 8g | 10% |
| Saturated 0.77g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 50ug | 6% |
| Choline 80mg | 14% |
| Vitamin B1 0.28mg | 23% |
| Vitamin B2 0.18mg | 14% |
| Vitamin B3 1.85mg | 12% |
| Vitamin B6 0.42mg | 24% |
| Vitamin B9 180ug | 45% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 66mg | 70% |
| Vitamin E 0.35mg | 2% |
| Vitamin K 30ug | 26% |
| Minerals | |
| Calcium, Ca 54mg | 4% |
| Copper, Cu 0.25mg | 0% |
| Iron, Fe 2.96mg | 27% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 190mg | 15% |
| Potassium, K 700mg | 20% |
| Selenium, Se 2.59ug | 5% |
| Sodium, Na 400mg | 27% |
| Zinc, Zn 1.31mg | 12% |
| Water | |
| Water 320g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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