Name: Lentil and cauliflower pilaf (low-fat)
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1
Cuisine: indian
Ingredients: 9.20 gm canola oil; 1 small onion, finely chopped; 1/2 (about 450g) cauliflower, cut into florets; 250g basmati rice; 56.00 gm mild Indian curry paste (such as korma); 750ml vegetable stock; 2 bay leaves; 1 cinnamon quill; 400g can lentils, drained, rinsed; 40.00 ml finely chopped coriander leaves; Mango chutney, to serve (optional)

Lentil and cauliflower pilaf (low-fat)

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Prep Time:
10 minutes

Cook Time:
25 minutes

Total Time:
35 minutes

Versatile and nutritious rice dish that can be customized with chickpeas, various veggies, and any curry paste.

Ingredients:

9.20 gm canola oil
1/2 (about 450g) cauliflower, cut into florets
250g basmati rice
56.00 gm mild Indian curry paste (such as korma)
750ml vegetable stock
2 bay leaves
1 cinnamon quill
400g can lentils, drained, rinsed
40.00 ml finely chopped coriander leaves
Mango chutney, to serve (optional)

Instructions:

In a large frypan over medium heat, heat oil until shimmering. Sauté onion for 5 minutes, stirring occasionally. Add cauliflower and rice, then cook while stirring continuously.
In a hot pan, stir in curry paste and cook for another minute. Pour in stock, add bay leaves and cinnamon, then bring to a boil. Lower the heat, cover, and simmer for 15 minutes until rice is tender and liquid is absorbed. Fluff rice with a fork, fold in lentils, and heat for 1 minute. Finish with fresh coriander and serve with chutney on the side.

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