UDC's Red Lentil Curry with Cauliflower - NBC4 Washington

UDC's Red Lentil Curry with Cauliflower




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    The following recipe was shared by the University of the District of Columbia at the 2012 NBC4 Health & Fitness Expo.  Enjoy!

    UDC's Red Lentil Curry with Cauliflower


    1.5 c. red lentils, sorted and rinsed
    1 large onion, chopped
    1 large chile pepper, minced (not calculated in nutrition facts)
    1 medium sized head cauliflower, trimmed and sliced into small florets
    1 (1/2 inch) piece ginger, peeled and grated
    1 large carrot, chopped
    2 T. chopped fresh cilantro
    2 cloves garlic, minced
    1/2 tsp. ground cinnamon
    1/2 tsp. ground cumin
    1/2 tsp. ground coriander
    3 T. olive oil
    4 c. water
    2 tsp. curry powder
    1/2 tsp. turmeric
    2 T. lime juice
    1.5 tsp. sea salt (or to taste)


    1. Have all of the ingredients chopped and readily at hand. In a large stockpot, heat the oil over medium heat. Sauté the onion until tender and translucent, 5 to 7 minutes. Add the garlic, ginger and chile pepper (if using) and sauté for 1 minute. Add the spices and briskly stir-fry for 30 seconds, then add the carrot and stir-fry for another minute

    2. Slowly pour in the water, then stir in the lentils. Sauté the lentils before adding water.) Cover the pot; raise the heat to high, boil for 1 minute. Give the mixture a stir, then cover the pot and lower the heat to medium-low. Allow the lentils to simmer for 10 to 12 minutes. They should turn light yellow and look mushy.

    3. Add the cauliflower florets, stirring to coat with the lentils. Partially cover and simmer for 20 to 25 minutes, until the cauliflower is tender but not completely falling apart. Remove from the heat and stir in the chopped cilantro, lime juice, and salt.

    4. Allow the curry to sit, covered, for about 15 minutes before serving to allow the flavors to meld and the mixture to cool slightly. Serve on bed of brown rice.

    6 servings
    1.5 cup/ person
    Prep Time: 20 mins
    Total Time: 55 mins