Lentil and Vegetable Curry

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Kcal: 420

P: 18

F: 15

C: 60

Fiber: 15

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Red lentils (dry): 60g (1/3 cup), Cauliflower: 100g (1 cup, florets), Spinach: 60g (2 cups, fresh), Onion: 50g (1/2 cup, diced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Coconut milk (light): 120ml (1/2 cup), Tomatoes (canned, diced): 100g (1/2 cup), Curry powder: 3g (3/4 tsp), Turmeric: 1g (1/4 tsp), Cumin: 1g (1/4 tsp), Coriander (ground): 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Lime juice: 5ml (1 tsp), Fresh cilantro: 5g (1 tbsp, chopped), Brown rice (cooked): 100g (1/2 cup), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)

Nutritional info:

Meal Type: lunch

Dietary Suitable for: Vegan (excludes all animal products)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Heat 5ml olive oil in a pot over medium heat. 2. Add 50g diced onion and cook until translucent, about 3 minutes. 3. Add 6g minced garlic and 5g grated ginger. Cook for 30 seconds. 4. Add 3g curry powder, 1g turmeric, 1g cumin, and 1g coriander. Stir for 30 seconds until fragrant. 5. Add 100g diced tomatoes and cook for 2 minutes. 6. Add 60g dry red lentils, 100g cauliflower florets, and 120ml coconut milk. Add enough water to cover the lentils (about 120ml). 7. Bring to a simmer, cover, and cook for 20-25 minutes, until lentils and cauliflower are tender. 8. Stir in 60g spinach and cook until wilted, about 2 minutes. 9. Season with 1g salt and 1g black pepper. 10. Stir in 5ml lime juice. 11. Serve over 100g cooked brown rice, garnished with 5g chopped cilantro.

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