Recipe from Garden Fresh Foodie
Editor’s note: This plant-based stew is perfect for when the temperature begins to cool down, especially with the warming Indian spices. Lentil stews are comforting and make a great meal served with rice or quinoa. Enjoy!
Indian Cauliflower Lentil Stew
Prep Time: 15 minutes
Cook Time: 25 minutes
Number of servings: 6
Per Serving 350 calories
Fat 6 g
Carbs 56 g
Protein 21 g
Ingredients
- 2 cups red lentils
- 5 cups cauliflower cut into florets (about ½ a head of cauliflower)
- 2 cups red onion
- 3 bay leaves
- 3 tbsp minced garlic
- 2 tbsp minced ginger
- 1 tbsp coriander, ground
- 1½ tsp sea or kosher salt (plus more to taste)
- 1 tsp ground chili flakes
- 1 tsp smoked paprika
- 2 tsp turmeric
- 3½ cups water (or more if needed)
- 1½ cups light coconut milk (1 can)-or can use almond milk heated with 1 tbsp cornstarch or arrowroot to thicken, if wanting a lower fat alternative, see note below*
- 4-5 cups chopped kale (I used tuscan, but any variety of greens will work)
- ¼ cup minced parsley
- 1 tbsp fresh lemon juice
Instructions
- Place spices and onion into a large pot. Sauté by adding a few tablespoons of water into pan, and onions are softened.
- Add in red lentils, cauliflower, and water and cook until red lentils have creamed out and cauliflower has softened. About 15 minutes.
- Add in coconut milk(or thickened almond milk), and stir in kale, parsley, and lemon juice.
- Serve over rice with additional parsley and fresh sprouts if desired.
- Thickens as it sits the next day. Enjoy thick like a stew, or thin it out with additional water if you prefer it more like a daal. I served this with some gluten-free naan I made and my chana masala.
Notes
*Note:
Like all of my soups and stews, I made this without added oils. There is no need to sauté veggies in oil. I start the process with a hot pan, and a little water, just enough to prevent sticking. This cuts out the unnecessary fat found in oil, which provides no other nutrient for the body. If you are careful of added fats, you may want to omit the coconut milk as well. An alternative would be to use almond milk with a tbsp of cornstarch or tapioca starch to thicken it. This cuts out the saturated fat that is found in coconut milk, but still provides the thickening component that the coconut milk would have provided. Just be sure to heat the milk before adding the starch. This will help it to blend more easily, and then it can be added to the stew without causing any clumping to occur.
Nutritional Benefits:
• Jam packed with plant-based protein, 17 g per serving!, for healing and repairing tissues
• High in fiber, 10 g per serving-great for boosting digestive health, lowering blood pressure, fighting many forms of cancer, regulating blood sugar, and increasing satiety
• High in potassium, 874 mg, helps to regulate kidney, nervous system function, as well as regulate blood pressure
• Herbs garlic and ginger help to fight inflammation, as well as improving circulation. Ginger helps with digestion, and garlic has been shown to be an antiseptic
• High in Vitamin C, powerful antioxidant that helps to boost immunity and decrease inflammation
• Great source of plant-based iron, 20% daily needs, better absorbed and eliminated that animal based sources.
Like all of my soups and stews, I made this without added oils. There is no need to sauté veggies in oil. I start the process with a hot pan, and a little water, just enough to prevent sticking. This cuts out the unnecessary fat found in oil, which provides no other nutrient for the body. If you are careful of added fats, you may want to omit the coconut milk as well. An alternative would be to use almond milk with a tbsp of cornstarch or tapioca starch to thicken it. This cuts out the saturated fat that is found in coconut milk, but still provides the thickening component that the coconut milk would have provided. Just be sure to heat the milk before adding the starch. This will help it to blend more easily, and then it can be added to the stew without causing any clumping to occur.
Nutritional Benefits:
• Jam packed with plant-based protein, 17 g per serving!, for healing and repairing tissues
• High in fiber, 10 g per serving-great for boosting digestive health, lowering blood pressure, fighting many forms of cancer, regulating blood sugar, and increasing satiety
• High in potassium, 874 mg, helps to regulate kidney, nervous system function, as well as regulate blood pressure
• Herbs garlic and ginger help to fight inflammation, as well as improving circulation. Ginger helps with digestion, and garlic has been shown to be an antiseptic
• High in Vitamin C, powerful antioxidant that helps to boost immunity and decrease inflammation
• Great source of plant-based iron, 20% daily needs, better absorbed and eliminated that animal based sources.
Please tell us what you think of this plant-based recipe because we’d love to know what you think.
