Ingredients
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For the Lentil Stew:
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1 cup red split lentils
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1 medium yellow onion, roughly chopped
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3 cloves garlic, minced
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1/2 teaspoon ground cumin
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1/2 teaspoon ground coriander
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1/2 teaspoon turmeric powder
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1 tablespoon tomato paste
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1 can (14.5 oz) no-salt-added diced tomatoes
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1/2 cup unsweetened coconut milk beverage
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1 1/2 quarts water or veggie broth
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Salt and pepper to taste
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Fresh parsley or cilantro, chopped (optional garnish)
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For the Cauliflower Rice:
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1 large head cauliflower
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Juice from half a lemon
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1 tablespoon extra virgin olive oil
Directions
Sub-Title: A Delightful Twist on Traditional Dal Flavor!
Description: This easy-to-make lentil stew boasts exotic Indian spices, hearty cauliflower rice, and tender chunks of vegetables. It’s perfect for a cozy family dinner or meal prep. Gluten-free, high-fiber, and kid-approved!
Ingredients:
For the Lentil Stew:
* 1 cup red split lentils
* 1 medium yellow onion, roughly chopped
* 3 cloves garlic, minced
* 1/2 teaspoon ground cumin
* 1/2 teaspoon ground coriander
* 1/2 teaspoon turmeric powder
* 1 tablespoon tomato paste
* 1 can (14.5 oz) no-salt-added diced tomatoes
* 1/2 cup unsweetened coconut milk beverage
* 1 1/2 quarts water or veggie broth
* Salt and pepper to taste
* Fresh parsley or cilantro, chopped (optional garnish)
For the Cauliflower Rice:
* 1 large head cauliflower
* Juice from half a lemon
* 1 tablespoon extra virgin olive oil
Instructions:
Step 1: Prepare the Cauliflower Rice: Preheat a large skillet over medium heat. Cut the cauliflower into small florets and pulse until slightly crumbly in a food processor. Transfer the mixture to a microwave-safe bowl and cover with plastic wrap. Microwave on high for about 5 minutes, stirring once halfway through. Set aside.
Step 2: Cook the Lentil Stew: In a large Dutch oven or heavy-bottomed pot, combine the red lentils, onion, garlic, cumin, coriander, turmeric, tomato paste, diced tomatoes, coconut milk beverage, water or broth, salt, and black pepper. Bring to a simmer over medium-low heat, stirring occasionally. Reduce heat to low and let cook, covered, for about 30-40 minutes or until the lentils are soft and broken down.
Step 3: Finish the Lentil Stew: Stir in the remaining 1/2 can of diced tomatoes, juice from half a lemon, and 1 tablespoon of extra virgin olive oil. Simmer uncovered for another 10-15 minutes or until the sauce has thickened. Taste and adjust seasonings as desired.
Step 4: Serve: Ladle the lentil stew into individual serving bowls and top with cauliflower rice. Garnish with fresh parsley or cilantro, if desired. Enjoy immediately!
Difficulty Level: Easy
Serving Size: Makes about 6-8 servings
Total Time Needed: 1 hour, including preparation and cooking time
Note: The lentil stew can be made ahead of time and refrigerated for up to 3 days or frozen for up to 3 months. Just thaw and reheat when ready to serve.
Steps
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1
Done
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Step 1: Prepare the Cauliflower Rice: Preheat a large skillet over medium heat. Cut the cauliflower into small florets and pulse until slightly crumbly in a food processor. Transfer the mixture to a microwave-safe bowl and cover with plastic wrap. Microwave on high for about 5 minutes, stirring once halfway through. Set aside. |
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2
Done
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Step 2: Cook the Lentil Stew: In a large Dutch oven or heavy-bottomed pot, combine the red lentils, onion, garlic, cumin, coriander, turmeric, tomato paste, diced tomatoes, coconut milk beverage, water or broth, salt, and black pepper. Bring to a simmer over medium-low heat, stirring occasionally. Reduce heat to low and let cook, covered, for about 30-40 minutes or until the lentils are soft and broken down. |
|
3
Done
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Step 3: Finish the Lentil Stew: Stir in the remaining 1/2 can of diced tomatoes, juice from half a lemon, and 1 tablespoon of extra virgin olive oil. Simmer uncovered for another 10-15 minutes or until the sauce has thickened. Taste and adjust seasonings as desired. |
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4
Done
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Step 4: Serve: Ladle the lentil stew into individual serving bowls and top with cauliflower rice. Garnish with fresh parsley or cilantro, if desired. Enjoy immediately! |
