Cheap, yummy and healthy

Here’s a simple dish you can put together for just a few bucks. Be sure to take a gander at the rather impressive nutrition information I’m posting after the recipe!

Cauliflower Lentil Curry with Tomato-Cilantro Chutney
Makes 8 servings

1 1/2 cups lentils
3 1/2 cups low sodium vegetable broth
1 large yellow onion, chopped
1 1/2 pounds cauliflower florets, chopped into bite size and smaller pieces
2 TBSP olive oil
1 TBSP coriander
2 tsp cumin
1 tsp curry powder
2 large tomatoes, chopped
1/2 cups chopped cilantro

Rinse and drain lentils. Boil vegetable broth in a medium pan, then add lentils. Return to boil, cover, turn down heat and simmer until lentils are tender, about 25 minutes. Meanwhile, saute the onion in the olive oil until tender and beginning to brown, then add spices and stir until fragrant, 1 minute or so. Add cauliflower and cook for a minute or two, then add a splash of water and cover to let steam until cauliflower is tender, not more than 3 minutes or so. Remove from heat, stir in lentils. In a small bowl stir together tomatoes and cilantro. Serve lentils with a small dallop of tomato-cilantro chutney.

200 calories per serving, 80% of your vitamin C RDA, 60% fiber RDA, 20% iron RDA, 10% vitamin A RDA, 4 grams of fat (all unsaturated) and 13 grams of protein

Leave a Reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>