Lentil and Cauliflower Stew
Ready In: 1 hr 10 mins
Serves: 4
Yields: 4
Ingredients
- 1 cup long-grain rice
- 3⁄4 teaspoon salt
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 4 garlic cloves, minced
- 2 carrots, thinly sliced
- 1 cup lentils, rinsed and picked over
- 3⁄4 lb plum tomatoes, coarsely chopped or 1 1⁄2 cups canned tomatoes, with their juices
- 2 cups vegetable broth
- 1 teaspoon ground ginger
- 1⁄2 teaspoon ground coriander
- 1⁄8 teaspoon ground allspice
- 4 cups cauliflower florets
- 1 cup plain nonfat yogurt
Directions
- In a medium saucepan, bring 2 1/4 cups of water to a boil. Add the rice and 1/4 teaspoon of the salt, reduce to a simmer, cover and cook until the rice is tender about 17 minutes.
- Meanwhile, in a large nonstick saucepan, heat the oil. Add the onion and garlic and cook, stirring occasionally, until the onion is softened, about 7 minutes. Add the carrots and cook, stirring occasionally, until the carrots are crisp tender, about 4 minutes.
- Add the lentils to the pan, stirring to coat. Add the tomatoes, broth, ginger, coriander, allspice, and the remaining salt and bring to a boil. Reduce to a simmer, cover, and cook until the lentils have begun to soften, about 10 minutes. Stir in the cauliflower, cover, and cook until the lentils and cauliflower are tender, about 10 minutes.
- Serve lentils and cauliflower stew over rice with a dollop of yogurt.
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