Monday, February 07, 2011

Another yummy recipe

One of our favorites around here is Curried Lentils and Cauliflower from the Feeding the Whole Family Cookbook by Cynthia Lair (my favorite teacher at Bastyr!)

You can click on that link or read the recipe below:

This flavorful dish is packed with potassium and vitamin C. Serve over brown basmati rice for an extra-healthy main entrée.

1 cup dried lentils
1 bay leaf
2 cups water

2 tsp extra-virgin olive oil
1 onion, chopped
1 clove garlic, minced
¼ tsp sea salt
1 tsp ground coriander
1 tsp ground cumin
1 tsp turmeric
¼ tsp cinnamon
1 small head cauliflower, cut into flowerettes
½ - 1 cup tomato sauce
1 tsp freshly grated ginger root
¾ - 1 cup water

Optional garnishes:
¼ cup roasted cashews
¼ cup plain yogurt

Wash and drain the lentils. Place in pot with bay leaf and water. Bring to boil. Lower heat, cover, and let simmer 25-30 minutes, until lentils are soft.

Heat oil in a large pot. Add onion, garlic and salt. Saute until onion is soft. Add coriander, cumin, turmeric and cinnamon. Add cauliflower, tomato sauce, ginger root, and water. Stir well. Cover and let simmer until the cauliflower is tender (10-15 minutes). Stir cooked lentils into cauliflower tomato mixture, discarding the bay leaf. Serve over whole grains and garnish if desired.

Preparation time: 30-35 minutes
Makes 4 servings

When I plugged the recipe in to a calculator I came up with a nice surprise! It's super healthy and fairly low in calories: (This is without garnish)

Nutrition Facts

User Entered Recipe

4 Servings

Amount Per Serving

Calories 266.5

Total Fat 3.6 g

Saturated Fat 0.5 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 1.9 g

Cholesterol 0.0 mg

Sodium 950.9 mg

Potassium 1,267.5 mg

Total Carbohydrate 45.8 g

Dietary Fiber 17.2 g

Sugars 2.7 g

Protein 17.7 g

Vitamin A 5.2 %

Vitamin B-12 0.0 %

Vitamin B-6 35.3 %

Vitamin C 126.3 %

Vitamin D 0.0 %

Vitamin E 7.0 %

Calcium 8.8 %

Copper 27.0 %

Folate 90.5 %

Iron 39.0 %

1 comment:

  1. This one received a star when we were still eating lentils. Lucas especially liked it.


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