Spiced rice & lentils with cauliflower

Vegetarian
Gluten Free
Very Healthy
Health score
100%
Spiced rice & lentils with cauliflower
45 min.
4
832kcal

Suggestions


Are you ready to embark on a culinary adventure that delights both your taste buds and your health? Look no further than this delightful Spiced Rice & Lentils with Cauliflower! This vegetarian and gluten-free dish is brimming with vibrant flavors and wholesome ingredients, making it an ideal choice for lunch, dinner, or any time you crave a hearty meal.

Imagine a warm plate filled with perfectly cooked basmati rice, tender red lentils, and a medley of colorful vegetables, all infused with aromatic Korma paste. The addition of roasted cauliflower florets and sweet garden peas not only enhances the texture but also adds a burst of nutrients. With a health score of 100, this dish brings you the best of both worlds—pleasurable eating and guilt-free nourishment.

To elevate your dining experience, serve it up with a sprinkling of toasted cashew nuts, a dollop of cooling natural yogurt, and a touch of sweet mango chutney. Each bite promises a satisfying crunch and a symphony of flavors that will leave you craving more. Whip up this delightful recipe in just 45 minutes and gather around the table with friends or family for a delightful meal that’s not only healthy but immensely flavorful too!

Ingredients

  • tbsp unrefined sunflower oil 
  •  onion chopped
  •  carrots chopped
  • 200 rice 
  • 50 lentils red
  • tbsp miso 
  • head cauliflower cut into florets
  • 100 pea-mond dressing frozen
  • servings cashew pieces toasted
  • servings yogurt 
  • servings mango chutney 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat the oil in a pan, add the onion and carrots, then fry for 5 mins until lightly coloured. Stir in the rice and lentils, cook for 1 more min, add the curry paste and 900ml water, then bring to the boil. Cover, then simmer for 10 mins.
  2. Stir in the cauliflower, then cook for 10 mins more until the rice and lentils are tender.
  3. Add the peas 2 mins before cooking time is up, stirring through. Top with the nuts, then serve with yogurt and mango chutney in bowls.

Nutrition Facts

Calories832kcal
Protein12.11%
Fat40.21%
Carbs47.68%

Properties

Glycemic Index
98.2
Glycemic Load
42.93
Inflammation Score
-10
Nutrition Score
44.214347725086%

Flavonoids

Catechin
0.04mg
Apigenin
0.05mg
Luteolin
0.17mg
Isorhamnetin
1.38mg
Kaempferol
0.77mg
Myricetin
0.02mg
Quercetin
6.42mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:831.68kcal
41.58%
Fat:38.51g
59.25%
Saturated Fat:6.45g
40.31%
Carbohydrates:102.75g
34.25%
Net Carbohydrates:89.33g
32.48%
Sugar:21.02g
23.36%
Cholesterol:0.13mg
0.04%
Sodium:560.05mg
24.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.11g
52.22%
Manganese:2.37mg
118.28%
Vitamin A:5116.59IU
102.33%
Copper:1.88mg
93.88%
Vitamin C:75.87mg
91.97%
Magnesium:273.11mg
68.28%
Phosphorus:660.07mg
66.01%
Folate:230.4µg
57.6%
Fiber:13.42g
53.68%
Vitamin K:54.65µg
52.05%
Iron:7.65mg
42.49%
Zinc:6.22mg
41.46%
Vitamin B6:0.83mg
41.26%
Vitamin B1:0.6mg
40.05%
Potassium:1303.16mg
37.23%
Selenium:24.99µg
35.7%
Vitamin E:4.02mg
26.78%
Vitamin B5:2.59mg
25.87%
Vitamin B3:3.15mg
15.75%
Vitamin B2:0.26mg
15.38%
Calcium:112.47mg
11.25%