Photo: Swathi Handique
Estimated Nutrition (whole recipe, rough)
583
Calories
20g
Protein
30g
Fat
70g
Carbs
Counts 14 of 17 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Sunflower Oil | not in our table | 0 |
| Seed | not in our table | 0 |
| Coriander | 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
- 3/4 cup (150g) red lentils
- 100ml sunflower oil
- 1.5kg cauliflower, cut into small florets
- 2 tsp cumin seeds
- 1 onion, chopped
- 3cm piece ginger, finely chopped
- 6 garlic cloves, finely chopped
- 1 long red chilli, halved, seeds removed, finely chopped
- 1 tsp ground coriander
- 1 tsp ground cumin
- 1/2 tsp ground turmeric
- 1 tbsp good-quality mild curry powder
- 400ml can coconut milk
- 200g vine-rippened tomatoes, blanched, skin removed, chopped
- 1 tbsp lime or lemon juice
- Chopped coriander leaves, to serve
- TARKA
- 2 tbsp sunflower oil
- 1 tsp black mustard seeds
- 1 tsp cumin seeds
- 6 cloves
- 1/4 tsp cayenne pepper
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