Cauliflower Rice and Lentil Curry Recipe
Description:
Cauliflower Rice and Lentil Curry is a delightful, wholesome dish that perfectly balances the rich flavors of traditional Indian spices with the nutritional goodness of cauliflower and lentils. This easy-to-make, low-calorie, gluten-free, and diabetic-friendly recipe makes an ideal choice for lunch or dinner. The combination of vegetable and lentil curry is rich in protein and low in carbs, making it a great meal option for anyone looking to enjoy a healthy, filling dish. The fragrant curry, paired with cauliflower rice, offers a light yet satisfying meal. For an added touch, serve with a cooling raita such as Burani Raita or Lauki Raita, or enjoy with a fresh salad like Carrot Ribbon Salad with Asian Sesame Dressing for extra flavor and crunch.
Cuisine:
Indian
Course:
Lunch
Diet:
Vegetarian
Ingredients:
For Cauliflower Rice:
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi), cleaned | 1 medium head |
| Tofu, crumbled or grated | 50 grams |
| Oil | 1 teaspoon |
| Mustard seeds (Rai/Kadugu) | 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 leaves (Dhania), chopped | 1 tablespoon |
For Lentil Curry:
| Ingredient | Quantity |
|---|---|
| Masoor dal (Whole), cooked | 1/2 cup |
| Coconut milk | 1 1/2 cups |
| Curry powder | 1 1/2 tablespoons |
| Onion, finely chopped | 1 medium |
| 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 |
| Oil | 2 tablespoons |
| Coriander leaves (Dhania), chopped | 2 tablespoons |
Preparation Time:
10 minutes
Cooking Time:
40 minutes
Instructions:
-
Prepare the Cauliflower Rice:
- Begin by preparing all your ingredients. Grate the cauliflower using a large grater to resemble rice grains in size. Alternatively, pulse it in a food processor for a quicker option.
- Heat oil in a wide pan over medium heat. Add mustard seeds and let them splutter. Once they begin to pop, add cumin seeds and a cinnamon stick, allowing the cumin to crackle and release its fragrance.
- Add the curry leaves and turmeric powder, followed by the grated cauliflower. Stir to combine and cook for about a minute on medium to high flame.
- Stir in the crumbled tofu and mix gently. Continue cooking for another 2-3 minutes until the cauliflower retains a slight bite and does not become mushy. Season with salt and transfer to a serving bowl.
-
Prepare the Lentil Curry:
- In a separate pan, heat oil over medium heat. Add finely chopped onions and ginger-garlic paste. Sauté until the onions begin to change color and soften, about 5-7 minutes.
- Stir in the pureed tomatoes and cook for another 5-7 minutes until the tomato mixture reduces slightly.
- Add the turmeric powder, red chili powder, garam masala powder, and curry powder. Stir well and let the mixture cook for an additional 5 minutes, allowing the spices to meld with the tomatoes.
- Add the cooked masoor dal (lentils) to the pan and cook for 4-5 minutes, letting the lentils absorb the curry flavors.
- Pour in the coconut milk and gently stir to combine. Let the curry simmer on low heat for 2-3 minutes to allow the flavors to meld. Taste and adjust the salt if necessary. Garnish with freshly chopped coriander leaves.
-
Serve:
- Serve the cauliflower rice alongside the flavorful lentil curry. For a refreshing contrast, pair it with a cooling raita such as Burani Raita or Lauki Raita, or enjoy with a fresh, crunchy Carrot Ribbon Salad with Asian Sesame Dressing.
Nutritional Information (per serving):
- Calories: Approx. 220 kcal
- Carbohydrates: 20g
- Protein: 15g
- Fat: 12g
- Fiber: 8g
- Sodium: 250mg
Enjoy this healthy and flavorful Cauliflower Rice and Lentil Curry as a perfect lunch or dinner option that brings the taste of Indian cuisine to your table in a light, nutritious way.
