Lentil & Cauliflower Pilaf (Low-Fat) |
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Prep Time: 15 Minutes Cook Time: 20 Minutes |
Ready In: 35 Minutes Servings: 6 |
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This healthy rice dish is the perfect store-cupboard dinner - you can swap the lentils for chickpeas, add different vegetables or use any curry paste you have on hand. Source: Delicious magazine March 2006 Ingredients:
2 teaspoons canola oil |
1 small onion, finely chopped |
1/2 about 450g cauliflower, cut into florets |
1 1/4 cups basmati rice |
2 tablespoons mild indian curry paste (such as korma) |
3 cups vegetable stock |
2 bay leaves |
1 cinnamon stick |
1 (400 g) can lentils, drained, rinsed |
2 tablespoons finely chopped coriander leaves (cilantro) |
mango chutney, to serve (optional) |
Directions:
1. Heat oil in a large frypan over medium heat. Add onion and cook for 5 minutes, stirring occasionally. Add the cauliflower and rice and cook, stirring, for 2 minutes.
2. Add curry paste and cook for a further minute. Add stock, bay leaves and cinnamon, then bring to the boil.
3. Reduce heat to low, cover and cook for 15 minutes until rice is cooked and all liquid has been absorbed.
4. Fluff rice with a fork, stir in lentils and heat through for 1 minute.
5. Sprinkle over chopped coriander leaves, and serve with chutney, if desired.
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