Recipe

Curried Lentils, Sweet Potato and Cauliflower

Indian curry paste not only simplifies this healthy vegetarian dish but also adds authentic flavour. The cardamom seeds add great flavour too. Look for green cardamom pods in a bulk food store or the spice aisle of your grocery store. Serve with chapatti, roti or naan bread.

Preparation Time: 10 minutes

Cooking Time: 35 minutes

Serves: 4 (Makes 8 cups or 2 L)

Tips

  1. This dish reheats well in the microwave.

Ingredients

Large Ontario onion, coarsley chopped

1

Indian curry paste

3 Tbsp. (45 mL)

Cardamon pods

10

2 medium Ontario sweet potatoes, peeled and cut into 1/2 inch (1 cm) pieces

1 lb (500 g)

Green or brown lentils, rinsed

3/4 cup (175 mL)

Vegetable broth

2 cups (500 mL) 

1 small Ontario cauliflower without leaves and stem, cut into small florets

1 lb (500 g)

Fresh coriander leaves

1/4 cup (50 mL)

Salt and pepper

 

Natural yogurt (optional)

 

Directions

  1. Heat large, heavy saucepan over medium-low heat. Add onion and curry paste, stirring paste thoroughly into onion; cook, stirring constantly, for 2 to 3 minutes.
  2. Smash cardamom pods with large knife or meat mallet. Remove small brown seeds (discard pods) and stir into onion mixture along with sweet potatoes; cook for 2 to 3 minutes.
  3. Stir in lentils and broth; cover and bring to boil over high heat. Reduce heat and simmer, covered, for 15 minutes.
  4. Add cauliflower and return to boil; reduce heat and simmer for 8 to 10 minutes or until lentils and vegetables are tender.
  5. Remove from heat; stir in coriander. Season to taste with salt and pepper. Let stand a few minutes before serving with dollop of yogurt, if desired.


© – Source: Foodland Ontario, 2010.

Nutrition Information per serving: 

Calories: 300 kcal

Protein: 16 g

Fat: 5 g

Carbohydrate: 47 g

Fibre: 9 g

Sodium: 287 mg

Calcium: 85 mg

Iron: 4 mg

 


Last Update – July 25, 2017

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