LENTIL AND CAULIFLOWER CURRY STEW
Lentil and Cauliflower Curry Stew is a wholesome and deeply satisfying dish featuring a vibrant blend of spices and nourishing vegetables. Yellow lentils break down into a creamy base and infuse the broth with natural richness, while tender cauliflower adds body and gentle crunch. Seasoned with turmeric and cumin seeds, this stew captures the essence of Indian-inspired comfort food, warming, aromatic and full of health-promoting properties. It’s made in just one pot and is naturally vegan, gluten-free, high in fibre and protein. This stew is perfect for cold days or when you’re craving something hearty yet light. Serve it on its own, over basmati rice or with a side of warm flatbread. Each spoonful delivers earthy depth and immune-boosting nutrients, making it both a nourishing meal and a delicious experience.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Indian
PREPARATION/TECHNIQUES
One-Pot Wonders
OCCASION/HOLIDAY
Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Lentil And Cauliflower Curry Stew:
- ½ cup yellow lentils
- ½ cup chopped cauliflower florets
- ½ tsp turmeric
- 1 cup water
- ½ tsp cumin seeds
- Salt and black pepper to taste (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 362.8 kcal
- Fat: 1.5 g
- Saturated Fat: 0.3 g
- Carbohydrate: 65.7 g
- Sugar: 3 g
- Sodium: 906.5 mg
- Fiber: 12.1 g
- Protein: 25.1 g
- Calcium: 70.5 mg
- Iron: 8.1 mg
- Potassium: 875.6 mg
PREPARATION
- Toast The Cumin Seeds: In a saucepan, dry-toast the cumin seeds over medium heat for 30 to 60 seconds until aromatic.
- Add Water And Spices: Pour in the water and stir in turmeric. Allow the spices to dissolve evenly into the broth.
- Incorporate Lentils: Add the rinsed yellow lentils to the pan and bring the mixture to a gentle boil.
- Add Cauliflower: Once boiling, reduce the heat and stir in chopped cauliflower. Simmer uncovered for 20 to 25 minutes until lentils soften and cauliflower is tender.
- Season And Serve: Add salt and black pepper to taste. Serve warm, optionally garnished with coriander or a drizzle of lemon juice.
PREP TIME
5 minutes
COOKING TIME
25 minutes
TIPS
- Rinse Lentils Thoroughly: Wash yellow lentils under cold water to remove starch and improve digestibility.
- Watch The Simmer: Maintain a gentle simmer to keep the lentils from sticking or turning mushy too quickly.
- Uniform Cuts: Cut cauliflower into small, even pieces for consistent texture and even cooking.
- Spice Control: Start with the listed amounts, but adjust turmeric and cumin to taste based on spice preference.
- Boost With Broth: Swap water for low-sodium vegetable broth for enhanced depth and richness.
VARIATIONS
- Add Greens: Toss in spinach or kale during the last 5 minutes for colour and added nutrients.
- Creamy Finish: Stir in a spoonful of coconut milk or cashew cream before serving for richness.
- Heat It: Add grated ginger or a pinch of chilli flakes for a warming, spicier profile.
- Protein Power: Include chickpeas or tofu cubes to increase the protein content.
- Textural Twist: Top with toasted pumpkin seeds or crispy shallots for crunch.
PREPPING AND STORAGE
- Refrigeration: Cool the stew fully before storing in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze in single portions for up to 2 months. Defrost in the fridge overnight before reheating.
- Reheating: Warm on the hob with a splash of water or broth until heated through. Stir occasionally to maintain texture.
- Batch Cooking: Double the recipe for weekly meal prep, the flavours improve with time and make for a satisfying leftover.