Yellow lentil & coconut curry with cauliflower

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
28%
Yellow lentil & coconut curry with cauliflower
65 min.
4
313kcal

Suggestions


Indulge in the vibrant flavors of our Yellow Lentil & Coconut Curry with Cauliflower, a dish that promises to tantalize your taste buds while adhering to your dietary preferences. Perfectly vegetarian, vegan, gluten-free, and dairy-free, this curry is a delightful meal that everyone can enjoy. Whether you're seeking a hearty lunch, a comforting dinner, or a main dish to impress your guests, this easy-to-make recipe checks all the boxes.

The combination of yellow lentils and creamy coconut creates a rich and satisfying base, while the cauliflower adds a delightful texture. With a hint of warmth from the spices and the aromatic goodness of ginger and garlic, this culinary masterpiece delivers both nutrition and taste in under an hour. Enjoying a bowl of this curry not only fills you with warmth but also provides a healthy serving of protein and wholesome carbohydrates.

Top it with a sprinkle of desiccated coconut and fresh coriander leaves, and you'll have an inviting dish that's as visually appealing as it is delicious. Pair it with fluffy rice, mango chutney, and naan bread for an unforgettable meal that doesn’t shy away from flavor and nourishment. Dive into this dish and experience the magic of plant-based cooking at its finest!

Ingredients

  • tbsp vegetable oil 
  •  onion thinly sliced
  •  garlic clove crushed
  • piece ginger finely chopped
  • tbsp curry paste (we used Bart Veeraswamy Gujurat Masala curry paste)
  • 200 lentils yellow rinsed
  • 1.5 vegetable stock 
  • tbsp coconut flakes unsweetened
  •  cauliflower 

Equipment

  • bowl
  • sauce pan

Directions

  1. Heat the oil in a large saucepan, then add the onion, garlic and ginger. Cook for 5 mins, add the curry paste, then stir-fry for 1 min before adding the lentils, stock and coconut. Bring the mixture to the boil and simmer for 40 mins or until the lentils are soft.
  2. During the final 10 mins of cooking, stir in the cauliflower to cook. Spoon rice into 4 bowls, top with the curry and sprinkle with coriander leaves, and coconut if you like.
  3. Serve with mango chutney and naan bread (optional).

Nutrition Facts

Calories313kcal
Protein20.42%
Fat21.2%
Carbs58.38%

Properties

Glycemic Index
43.4
Glycemic Load
7.9
Inflammation Score
-10
Nutrition Score
28.794782576354%

Flavonoids

Catechin
0.17mg
Apigenin
0.05mg
Luteolin
0.13mg
Isorhamnetin
1.38mg
Kaempferol
0.7mg
Myricetin
0.03mg
Quercetin
6.38mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:313.44kcal
15.67%
Fat:7.62g
11.73%
Saturated Fat:3.29g
20.59%
Carbohydrates:47.22g
15.74%
Net Carbohydrates:27.53g
10.01%
Sugar:9.21g
10.24%
Cholesterol:0mg
0%
Sodium:1539.23mg
66.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.52g
33.03%
Vitamin C:75.08mg
91.01%
Folate:327.24µg
81.81%
Fiber:19.69g
78.75%
Manganese:1.06mg
52.77%
Vitamin A:2585.45IU
51.71%
Vitamin B1:0.53mg
35.11%
Phosphorus:307.34mg
30.73%
Vitamin B6:0.6mg
30.01%
Vitamin K:31.18µg
29.7%
Potassium:981.1mg
28.03%
Iron:4.88mg
27.13%
Magnesium:89.82mg
22.45%
Vitamin B5:2.11mg
21.05%
Zinc:2.92mg
19.49%
Copper:0.36mg
18.23%
Vitamin B2:0.21mg
12.07%
Vitamin B3:2.11mg
10.55%
Selenium:6.07µg
8.67%
Calcium:85.67mg
8.57%
Vitamin E:0.67mg
4.44%