Indian · Dinner
Vegetable and Lentil Bowl (Low-Chol)
A warm bowl of turmeric-simmered red lentils and roasted vegetables over basmati rice, finished with cumin and mustard seed tempering, fresh cilantro and lime. Coconut milk is used sparingly for creaminess without heavy cream, keeping saturated fat and cholesterol low while carrying classic Indian spicing throughout.
$4
15 minsPrep
30 minsCook
45 minsTotal
EasyLevel
Nutrition per serving
456Calories
18.3gProtein
8.6gFat
76.2gCarbs
8.2gSugar
17.1gFiber
720mgSodium
0mgChol
3.5gSat Fat
920mgPotassium
88mgCalcium
6.4mgIron
0mcgVitamin B12
28mgVitamin C
vegan
vegetarian
gluten-free
high-fiber
low-chol
Instructions
1
Prep
Rinse the red lentils under cold water in a sieve until clear, then cut cauliflower into florets and slice carrot into thin rounds.
2
Simmer
Bring the lentils and water to a boil over high heat, then reduce to low and simmer uncovered 15-18 minutes, stirring occasionally, until they collapse into a soft porridge.
3
Roast
Toss cauliflower and carrot with vegetable oil on a small baking tray and roast at 220C (425F) for 15 minutes, turning once, until edges brown.
4
Build
Heat remaining oil over medium heat, toast mustard seed 30 seconds until it pops, stir in cumin, turmeric, garlic and ginger for 1 minute until golden, then fold in roasted vegetables, coconut milk, salt and chili powder with the cooked lentils and simmer 3-4 minutes until glossy.
5
Plate
Spoon basmati rice into a bowl, ladle the lentil and vegetable mixture over the top, scatter with cilantro and serve with the lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 240g240g dried red lentils
- 480ml480ml water
- 150g150g cauliflower florets
- 80g80g carrot
- 1 tsp1 tsp turmeric-ground
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp mustard-seed
- 2 clove2 clove garlic
- 1 tsp1 tsp ginger-fresh
- 60ml60ml coconut milk
- 2 tsp2 tsp vegetable oil
- 130g130g cooked basmati rice
- 2 tbsp2 tbsp cilantro
- 22 lime wedge
- 1/2 tsp1/2 tsp salt
- 2 pinch2 pinch chili powder
