HE SPICYCAULOFLOWERPILAF

Spicy cauliflower and lentil pilaf recipe

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  • Serves 4
  • 15 mins to prepare and 30 mins to cook
  • 330 calories / serving

Ingredients

  • 100g (3½oz) basmati rice
  • 150g red lentils
  • 2tbsp olive oil
  • 1tsp mustard seeds
  • 1 onion, peeled
  • ½ red chilli, finely diced
  • 1 large garlic clove, peeled and sliced
  • ½tsp turmeric
  • ½tsp ground coriander
  • 1 small cauliflower, broken into florets
  • 2tbsp vegetable stock
  • 2tbsp flaked almonds, toasted
  • 2tbsp chopped coriander

Each serving contains

  • Energy

    1390kj
    330kcal
    17%
  • Fat

    11g 15%
  • Saturates

    1g 7%
  • Sugars

    5g 5%
  • Salt

    0.1g 2%

of the reference intake
Carbohydrate 47.2g Protein 15.1g Fibre 7.5g

Method

  1. Cook the rice and lentils according to pack instructions. Meanwhile, heat the olive oil in a frying pan and cook the mustard seeds until they start to ‘pop’. Add the onion, red chilli and garlic and cook for 2-3 minutes before stirring in the spices. Cook for one minute. Stir in the cauliflower florets to coat with all the spices and flavourings. Pour in the stock, cover and cook for 5-6 minutes, until the cauliflower is tender. Drain the rice and lentils and stir into the cauliflower. Stir in the flaked almonds and coriander. Season to taste and serve.

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