Cauliflower Rice and Lentil Curry Recipe
This Cauliflower Rice and Lentil Curry is a delightful, healthy dish that combines the rich flavors of Indian spices with the goodness of vegetables and lentils. A perfect choice for a nutritious vegetarian meal, this dish is comforting yet light, packed with fiber and plant-based protein. Whether you’re looking for a hearty lunch or a satisfying dinner, this curry fits the bill. The cauliflower rice provides a low-carb alternative to traditional rice, while the lentil curry adds warmth and richness. Serve it with a side of tangy raita or a fresh, crisp salad for a complete meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi), cleaned | 1 medium-sized |
| Tofu (crumbled or grated) | 50 grams |
| Sunflower Oil | 1 teaspoon |
| Mustard seeds | 1/2 teaspoon |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Cinnamon Stick (Dalchini) | 1-inch piece |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Curry leaves | 1 sprig |
| Coriander (Dhania) Leaves, chopped | 1 tablespoon |
| Masoor Dal (Whole), cooked to hold the grain | 1/2 cup |
| Coconut milk | 1-1/2 cups |
| Curry powder | 1-1/2 tablespoons |
| Onion, finely chopped | 1 medium-sized |
| Tomatoes, pureed | 300 grams |
| Ginger Garlic Paste | 2 teaspoons |
| Garam masala powder | 1/2 teaspoon |
| Red Chili powder | 1 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| Sunflower Oil | 2 tablespoons |
| Coriander (Dhania) Leaves, chopped | 2 tablespoons |
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Cuisine: Indian
Course: Lunch
Diet: Vegetarian
Instructions
-
Prepare the Cauliflower Rice
Begin by preparing all your ingredients. Grate the cauliflower using a large grater to achieve a rice-like texture, or use the pulse motion in a food processor to achieve the same effect. Set aside the grated cauliflower. -
Cook the Cauliflower Rice
Heat 1 teaspoon of sunflower oil in a wide pan over medium-high heat. Add the mustard seeds and let them splutter. Then, add the cumin seeds and cinnamon stick. Allow the cumin seeds to crackle for a few seconds. Add the curry leaves and turmeric powder, followed by the grated cauliflower. Stir and cook for about 1 minute on a medium-high flame. Add the crumbled tofu and mix gently. Continue cooking for 2-3 minutes until the cauliflower is cooked but retains a bite—don’t let it get too soft or mushy. Season with salt to taste. Transfer to a bowl and set aside. -
Prepare the Lentil Curry
In a separate pan, heat 2 tablespoons of sunflower oil. Add the chopped onions and ginger-garlic paste, cooking until the onions become golden and translucent. Add the pureed tomatoes and cook for about 5-7 minutes, allowing the mixture to thicken slightly. -
Spice it Up
Add turmeric powder, red chili powder, garam masala, and curry powder to the tomato mixture. Stir well and cook for another 5 minutes, allowing the spices to infuse and the tomato mixture to reduce slightly. -
Add Lentils and Coconut Milk
Add the cooked masoor dal (lentils) to the spiced tomato mixture. Stir gently and let it simmer for 4-5 minutes so that the lentils absorb the flavors of the curry. Pour in the coconut milk, and stir to combine. Let the mixture cook on low heat for a couple of minutes. Taste and adjust the salt if necessary. -
Final Touch
Garnish the curry with freshly chopped coriander leaves. Stir gently and serve hot. -
Serve
Serve the Cauliflower Rice and Lentil Curry alongside a refreshing raita like Burani Raita or Lauki Raita. Alternatively, you can serve it with a fresh salad such as Carrot Ribbon Salad with Asian Sesame Dressing for a complete meal.
Tips for Best Results
- Texture Matters: When preparing the cauliflower rice, ensure it retains a bite—this adds to the texture of the dish and contrasts well with the creamy lentil curry.
- Adjust Spices: Feel free to adjust the spice levels by adding more red chili powder or curry powder if you like it spicier.
- Make It Vegan: This recipe is already vegan-friendly due to the use of tofu instead of dairy. You can also swap the coconut milk for other plant-based milks like almond or soy if you prefer.
This Cauliflower Rice and Lentil Curry recipe is a great way to enjoy the flavors of India while keeping it healthy and light. The use of cauliflower rice offers a low-carb alternative to regular rice, making this dish suitable for those looking to reduce their carbohydrate intake. The rich, spiced lentil curry pairs beautifully with the cauliflower rice, creating a satisfying and nourishing meal. Enjoy it as a main course for lunch or dinner, and delight in the warm, aromatic flavors that Indian cuisine is so well-known for.
