Sweet Potato, Cauliflower & Lentil Curry
Healthy cooking doesn't have to be expensive. This is a quick recipe that can be whipped up with any produce – fresh or frozen – that you may have in the fridge. This recipe is a bit of a change of pace from stir-fries (another great way to easily fit in a lot of vegetables into your diet) because of the flavour profile. To save money on spices, buy as much or as little as you like from the bulk bins, or try the ethnic food aisle for cheaper brands.
"Heavier" vegetables, like potato, squash, carrots and zucchini tend to work the best in this dish, but throw in whatever your heart desires! For protein, we used canned lentils here to save time (make sure you rinse them well to eliminate some of the sodium!), but cooked, cubed meat or tofu would work well too.
Ingredients (Makes 4-6 servings)
- 1 tbsp (15 mL) vegetable oil
- 1 yellow onion, chopped
- 1 head cauliflower, separated into florets
- 2 sweet potatoes, cubed
- 1 can (425 g/15 oz) green lentils, drained and rinsed
- 2 tbsp (30 mL) curry powder
- 1 tbsp (15 mL) cumin
- 1½ tsp (7 mL) cinnamon
- Chili powder, salt and pepper to taste
Method
- Heat oil in a large pan or wok over medium-high heat. Saute onion until it becomes soft.
- Stir in cauliflower and sweet potatoes. Add 1 cup (250 mL) water. Cover, lower heat and let simmer until vegetables are cooked and become softened.
- While vegetables are simmering, mix curry powder, cumin, cinnamon, chili powder, salt and pepper together in a small bowl.
- When vegetables are cooked, stir in spices and lentils. Cook until all the water has been absorbed/evaporated. Serve with rice.
Nutrition Info (per ¼ recipe): 273 calories, 5 g fat (0 g saturated), 0 mg cholesterol, 49 g carbohydrates (15 g fibre, 14 g sugar), 14 g protein, 294 mg sodium.
