LENTIL AND CAULIFLOWER STEW

Lentil and Cauliflower Stew image

Provided by Rach Court

Categories Stew

Time 1h10m

Yield 4 , 4 serving(s)

Number Of Ingredients 14

1 cup long-grain rice
3/4 teaspoon salt
1 tablespoon olive oil
1 onion, finely chopped
4 garlic cloves, minced
2 carrots, thinly sliced
1 cup lentils, rinsed and picked over
3/4 lb plum tomatoes, coarsely chopped or 1 1/2 cups canned tomatoes, with their juices
2 cups vegetable broth
1 teaspoon ground ginger
1/2 teaspoon ground coriander
1/8 teaspoon ground allspice
4 cups cauliflower florets
1 cup plain nonfat yogurt

Steps:

In a medium saucepan, bring 2 1/4 cups of water to a boil. Add the rice and 1/4 teaspoon of the salt, reduce to a simmer, cover and cook until the rice is tender about 17 minutes.
Meanwhile, in a large nonstick saucepan, heat the oil. Add the onion and garlic and cook, stirring occasionally, until the onion is softened, about 7 minutes. Add the carrots and cook, stirring occasionally, until the carrots are crisp tender, about 4 minutes.
Add the lentils to the pan, stirring to coat. Add the tomatoes, broth, ginger, coriander, allspice, and the remaining salt and bring to a boil. Reduce to a simmer, cover, and cook until the lentils have begun to soften, about 10 minutes. Stir in the cauliflower, cover, and cook until the lentils and cauliflower are tender, about 10 minutes.
Serve lentils and cauliflower stew over rice with a dollop of yogurt.

Nutrition Facts : Calories 362.8, Fat 4.6, SaturatedFat 0.8, Cholesterol 1.2, Sodium 545.8, Carbohydrate 67.2, Fiber 9.2, Sugar 12.6, Protein 14.9