Cauliflower & Broccoli Curry with Dhal & Rice

This delicious vegan dinner packed a big nutrient punch with 20 nutrients over 45% of your RDA, and for only 535 calories!

Serves:

Preparation:

10 Mins

Cooking:

30 Mins

High FODMAP:

Yes

Allergens:

None

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What are the health benefits of Cauliflower & Broccoli Curry with Dhal & Rice?

This delicious vegan dinner packed a big nutrient punch with 20 nutrients over 45% of your RDA, and for only 535 calories!

500g Cauliflower, cut into florets

500g Broccoli, cut into florets

1 Medium Red Onion (110g) chopped

2 Garlic Cloves chopped (8g)

1 tbsp Sunflower Oil

1/4 tsp Cumin Seeds (1g)

1/2 tsp Garam Masala (2g)

Thumb size piece Ginger grated (15g)

1 Tin Chopped Tomatoes (400g)

200g Red Lentils

1 Garlic Clove Sliced (4g)

1/2 tsp Tumeric (2g)

1/2 tsp Cumin (2g)

10g Vegan Spread

Handful of Corriander/Cilantro leaves chopped (10g)

240g White Basmati Rice

More about these ingredients

Heat oven to 180C/160C Fan. Spread the cauliflower and broccoli out on a tray and cook for 30 mins, stirring halfway through. Cook the rice as per the packet instructions.
Meanwhile start the dhal; add the red lentils, sliced garlic, turmeric, ground cumin and vegan spread to a pot, add boiling water to cover the lentils. Cover and simmer for 20 mins stirring occasionally.
In a high-sided pan heat the sunflower oil, add the red onions and cook gently for 5 mins.
Add the garlic and cook for 1 min then add the rest of the spices and ginger. Cook for a further minute.
Add a little of the tinned tomatoes to the spices and mix to make a paste. Cook for 30 seconds and then slowly add the rest of the tin. Cook for 15 mins on a low to medium heat, stirring occasionally.
Once the cauliflower and broccoli are ready add them to the tomato curry sauce and mix.
Serve on a plate with the dhal and rice. Sprinkle it all with the coriander/cilantro leaves