Photo: Pille R. Priske
Spiced rice & lentils with cauliflower
11 ingredients
15 min + 30 min
Serves 4
openrecipes
Curries don't have to be bad. With a high zinc content, iron and calcium, plus cholesterol-lowering fibre, this lentil curry makes for a healthy meal
Estimated Nutrition (whole recipe, rough)
889
Calories
47g
Protein
18g
Fat
143g
Carbs
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Cashew | 1 oz (28g / ~18 nuts) | 157 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Mango | 1 cup diced (165g) | 99 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Walnut | 1 walnut half (4g) | 26 |
| Carrot | 1 medium (61g) | 25 |
| Sunflower Oil | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tbsp sunflower oil
- 1 onion , chopped
- 2 carrots , chopped
- 200g basmati rice
- 50g red lentils
- 3 tbsp Korma paste
- 1 head cauliflower , cut into florets
- 100g frozen peas
- few toasted cashew nuts, to serve
- natural yogurt , to serve
- mango chutney , to serve
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes