Lentil and Cauliflower Stew Recipe

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Ingredients:

Serving

1 cup long- grain rice
3/4 tsp salt
1 tbsp 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 tsp ground ginger
1/2 tsp ground coriander
1/8 tsp ground allspice
4 cups cauliflower florets
1 cup plain nonfat yogurt

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	774.52 Kcal (3243 kJ)
Calories from fat	116.72 Kcal
		% Daily Value*
Total Fat	12.97g	20%
Cholesterol	8.38mg	3%
Sodium	2305.86mg	96%
Potassium	2824.61mg	60%
Total Carbs	120.27g	40%
Sugars	25.11g	100%
Dietary Fiber	41.31g	165%
Protein	49.27g	99%
Vitamin C	145.6mg	243%
Vitamin A	0.6mg	20%
Iron	10.3mg	57%
Calcium	329.4mg	33%

Amount Per 100 g
Calories	79.28 Kcal (332 kJ)
Calories from fat	11.95 Kcal
		% Daily Value*
Total Fat	1.33g	20%
Cholesterol	0.86mg	3%
Sodium	236.04mg	96%
Potassium	289.14mg	60%
Total Carbs	12.31g	40%
Sugars	2.57g	100%
Dietary Fiber	4.23g	165%
Protein	5.04g	99%
Vitamin C	14.9mg	243%
Vitamin A	0.1mg	20%
Iron	1.1mg	57%
Calcium	33.7mg	33%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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