Looking for a hearty lunch or dinner with some ethnic flare? Packed with protein and fiber, this light non-spicy lentil curry will keep you feeling fuller, longer. Try this blend of tomato, cauliflower and lentils over a bed of lettuce or brown rice. Or, pair with with warm whole wheat pita bread. The recipe serves 8, so I’d recommend portioning out the dish into individual zip-lock bags and freezing them for when you need a quick bite to eat.
Estimated Cooking Time: 1.5 hours
Ingredients (serves 8):
- Cauliflower: 1 large head, chopped into small pieces
- Dry Lentils: 1 cup
- Water: 4 cups
- Onion: 1 large, chopped
- Canned Stewed Tomatoes: 2 cans
- Canned Green Chiles: 4 tbsp
- Garlic Cloves: 6 cloves, minced
- Fresh Ginger Root: 3 tbsp
- Curry Powder: 4 tsp
- Salt: 1 tsp
- Tumeric: 1/2 tsp
- Cumin Powder: 3 tbsp
- Cayenne Pepper: 1 tsp
- Lemon Juice: 4 tbsp
- Olive Oil: 2 tbsp
Combine lentils, water, onion, curry powder, salt and tumeric in a large pot over medium heat. Bring to a boil, and then reduce heat to low. Cover and simmer for about 45 or until lentils soften up. Once the mixture has thickened, add in the cauliflower, tomatoes and green chiles to the pot and cook for about 10 more minutes.
When the cauliflower is about 90% soft, start working on the oil mixture in a separate pan: combine the olive oil, cumin, garlic and ginger over medium heat and cook for about 1 minute. Once the garlic is browned, add in the cayenne pepper. The lentil cauliflower pot should be done by now, so immediately add the oil mixture to the lentil/cauliflower mixture. Lastly, add in the lemon juice and stir everything together.
Serve immediately over a bed of lettuce, brown rice or pita bread.
Weight Watchers Point Plus: 4 points plus per serving