Cauliflower Rice and Lentil Curry Recipe (Diabetic-Friendly and Gluten-Free)
If you’re looking for a healthy and delicious dish that’s both gluten-free and diabetic-friendly, this Cauliflower Rice and Lentil Curry is the perfect choice. Packed with protein, fiber, and flavorful spices, this dish is perfect for lunch and can be served with spinach raita or a refreshing cucumber salad. It’s not only easy to prepare but also incredibly nutritious, making it a perfect fit for a balanced meal.
Ingredients for Cauliflower Rice:
| Ingredient | Quantity |
|---|---|
| Cauliflower (grated) | 1 whole |
| Tofu (grated) | 50g |
| Oil | 1 tsp |
| Mustard seeds | ½ tsp |
| Cumin seeds | ½ tsp |
| Cinnamon stick | 1 inch |
| Turmeric powder | ¼ tsp |
| Curry leaves | 1 sprig |
| Fresh coriander | 1 tbsp, chopped |
Ingredients for Lentil Curry:
| Ingredient | Quantity |
|---|---|
| Masoor dal (lentils) | ½ cup, cooked |
| Coconut milk | 1½ cups |
| Curry powder | 1½ tbsp |
| Onion | 1 medium, finely chopped |
| Tomatoes | 300g, pureed |
| Ginger-garlic paste | 2 tsp |
| Garam masala powder | ½ tsp |
| Red chili powder | 1 tsp |
| Turmeric powder | ½ tsp |
| Oil | 2 tbsp |
| Salt | To taste |
| Fresh coriander | 2 tbsp, chopped |
Preparation Time:
- 10 minutes
Cooking Time:
- 40 minutes
Instructions:
-
Prepare the Cauliflower Rice:
- Start by grating the cauliflower until it resembles rice grains. Set it aside.
- In a deep pan, heat 1 tsp of oil over medium heat. Add mustard seeds and let them splutter for about 10 seconds.
- Add cumin seeds and a cinnamon stick, and sauté for another 10 seconds.
- Toss in the curry leaves, turmeric powder, and the grated cauliflower. Stir well to combine.
- Now, add the grated tofu to the cauliflower mixture and mix everything together. Let it cook for 2-3 minutes until well combined and slightly tender. Season with salt.
- Once cooked, transfer the cauliflower rice into a bowl and set aside.
-
Prepare the Lentil Curry:
- In another pan, heat 2 tbsp of oil over medium heat. Add finely chopped onion and ginger-garlic paste. Sauté until the onions are soft and translucent.
- Once the onions are cooked, add pureed tomatoes and cook for 5-7 minutes, allowing the tomato mixture to thicken.
- Add turmeric powder, red chili powder, garam masala powder, and curry powder. Stir the mixture well and let it cook for an additional 5 minutes to allow the spices to release their flavors.
- Now, add the cooked masoor dal (lentils) to the pan and mix. Let it cook for another 4-5 minutes, stirring occasionally.
- Pour in the coconut milk, season with salt, and let the curry simmer for another 2 minutes. Sprinkle fresh coriander over the curry for a burst of flavor and color.
-
Serving Suggestion:
- Serve the Cauliflower Rice and Lentil Curry with a side of spinach raita or a refreshing cucumber salad for a complete, nutritious meal.
This dish is a wonderful, gluten-free alternative to regular rice and pairs perfectly with the creamy, spicy lentil curry. With the added health benefits of cauliflower and lentils, it’s a wholesome and fulfilling meal that can be enjoyed by everyone, including those with dietary restrictions. Enjoy the delicious flavors of this vegetarian delight, and feel free to customize the spice levels according to your preference!
