You’ll often find this flavorful dish on the menu at your favorite Indian restaurant. If you like your food spicy, use the Madras curry powder called for; if not, try a milder version. No matter what, your dish will benefit from the chilled raita, a yogurt-based condiment that offers a cooling counter-balance to spicy hot Indian food.
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Ingredients
Cucumber raita
1 cup non-fat yogurt
1 garlic clove, minced
1/2 English cucumber, peeled and finely minced
2 scallions, white parts and 2 inches of the green, finely minced
1/3 cup loosely packed cilantro leaves, chopped
Kosher salt, optional
Freshly ground pepper
1/4 teaspoon cumin seed
Curried lentils
1 cup dried brown lentils, picked over, rinsed and drained
2 teaspoons extra virgin olive oil
1 medium onion, finely chopped
2 garlic cloves, minced
1 jalapeno, seeded and minced, optional
2 tablespoons Madras curry powder, or to taste*
1 pound small cauliflower florets
1, 28-ounce can no-salt-added diced tomatoes with juice
*For a milder curry, decrease this amount or use regular curry powder instead.
Directions
- Combine all of the raita ingredients in a small bowl. Cover, and refrigerate at least 1 hour before serving.
- Place the lentils and 3 cups water in a pot, and bring to a boil over medium-high heat. Lower the heat, cover and simmer 25 to 30 minutes, until the lentils are tender but still hold their shape.
- While the lentils are cooking, heat the oil in a non-stick Dutch oven over medium heat. When hot, add the onion, garlic and chile, if using. Saute until the vegetables are limp, about 5 minutes. Stir in the curry powder, cauliflower and tomatoes with their juice. Cover, and simmer until the cauliflower is tender, 15 to 20 minutes.
- Drain the lentils and gently stir into the cauliflower mixture. Transfer to a serving bowl and offer the raita to spoon on each serving as desired.
Nutrition information (per serving)
Makes 6 servings
Calories: 200 (11% calories from fat)
Total fat: 2.5 g
Saturated fat: 0 g
Protein: 14 g
Carbohydrate: 34 g
Dietary fiber: 14 g
Cholesterol: 0 mg
Sodium: 80 mg
Potassium: 653 mg
Raita only:
Calories: 20 (0% calories from fat)
Total fat: 0 g
Saturated fat: 0 g
Protein: 2 g
Carbohydrate: 4 g
Dietary fiber: 0 g
Cholesterol: 0 mg
Sodium: 25 g
Potassium: 55 mg
— Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).
