Curried Lentils and Cauliflower - 41g Carbs, 11g Fiber

From: www.prevention. com Sugar-Busting DTOUR Dinners 

Try something new! This Indian-inspired dish combines fiber-full 

lentils and cauliflower in a light curry sauce. Dollop a spoonful 

of calcium-rich yogurt and garnish with fresh cilantro.

SERVES: 4

Serving = 1/4 recipe

PREP: 20 min

COOK: 35 min

TOTAL TIME: 55 min 

3 tsp canola oil

4 cup cauliflower florets, cut into small pieces (12–16 oz)

1/2 cup chopped onion (1 small)

1/2 cup chopped carrot (1 medium)

1 cup dried brown lentils

2 tsp minced garlic

1 tsp curry powder

1 1/2 cup reduced-sodium vegetable broth

1/4 tsp salt

1/2 cup fat-free plain yogurt

Fresh cilantro leaves

1. Heat a large, deep skillet over medium-high heat. Add 2 tsp of the 

oil. Heat for 1 minute. Add the cauliflower. Cover and cook, tossing

occasionally, for 5 minutes, or until the cauliflower is lightly 

charred. Reduce the heat if the cauliflower is browning too quickly. 

Remove the cauliflower to a plate. Set aside. 

2. Return the skillet to medium heat. Add the remaining 1 tsp of oil 

and the onion and carrot. Cook, stirring, for 3 minutes, or until the

vegetables start to soften. Stir in the lentils, garlic, and curry 

powder. Cook, stirring, for 3 minutes to coat the lentils with the 

seasonings. Add the broth. Bring almost to a boil. Partially cover 

the pan and reduce the heat. Simmer for about 20 minutes, or until 

the lentils are almost tender.

3. Add the cauliflower to the skillet. Partially cover and simmer 

for about 5 minutes, or until the cauliflower is tender and the 

lentils are cooked. Stir in the salt.

4. Spoon into 4 pasta bowls. Divide and dollop on the yogurt. 

Garnish with cilantro.

Serves: 4

Nutrition per Serving: 

240 Calories, 41g Carbs, 11g Fiber, 105mg Calcium, 

Omega-3(g):0. 05, Vitamin D(IU):10

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