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Cauliflower & Lentil Stew

Small image of the prepared Cauliflower & Lentil Stew recipe
  • prep time: 20 min
  • total time: 1 hr 5 min
  • serves: 6 people

This fragrant, spiced vegetable stew combines lentils, carrots, and cauliflower in a savory broth seasoned with cumin, coriander, turmeric and cinnamon.  The stew makes a nutritious meal as is, but if you want to make it heartier, try adding sautéed ground lamb or sautéed diced tofu.  To brighten favors and add contrast, try serving with a spoonful of Greek yogurt and a squeeze of fresh lemon juice. 

Ingredients

cost per recipe: $11.06

  • 2 tablespoons vegetable oil
  • 1 large Vidalia onion or other sweet onion, chopped (about 1 3/4 cups)
  • 2 large carrot, peeled and sliced (about 2 cups)
  • 3 stalks celery, sliced (about 1 1/2 cups)
  • 2 cloves garlic, chopped
  • 1/2 teaspoon salt
  • 4 cups cauliflower florets
  • 2 cups dried lentils, rinsed
  • 1 tablespoon ground cumin
  • 2 teaspoons ground coriander
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cinnamon
  • 1 can (28 ounces) diced tomatoes, undrained
  • 4 cups Swanson® Vegetable Broth or

Instructions

  • Tips

    • Top each serving with a spoonful of plain Greek yogurt and a squeeze of fresh lemon to brighten and contrast the fragrant spices in the stew.
    • For a heartier dish, stir in 2 cups of sautéed ground lamb or sautéed diced tofu.
  • Step 1

    Heat the oil in a 6-quart saucepot over medium heat.  Add the onion, carrots, celery, garlic and salt and cook for 5 minutes or until tender-crisp, stirring occasionally.

  • Step 2

    Increase the heat to high.  Stir in the cauliflower, lentils, cumin, coriander, turmeric, cinnamon, tomatoes and broth and heat to a boil.  Reduce the heat to low.  Cover and cook for 35 minutes or until the lentils are tender, stirring occasionally.  Season to taste.

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Made With

Calories 340
Total Fat 5 g
Sat. Fat 0.4 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 931 mg
Total Carb 56 g
Dietary Fiber 12 g
Sugar 11 g
Added Sugars 0 g
Protein 18 g
Vitamin D 0 %DV
Calcium 9 %DV
Iron 34 %DV
Potassium 21 %DV
Calories 340
Total Fat 5 g
Sat. Fat 0.4 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 751 mg
Total Carb 56 g
Dietary Fiber 12 g
Sugar 0 g
Added Sugars 0 g
Protein 18 g
Vitamin D 0 %DV
Calcium 10 %DV
Iron 35 %DV
Potassium 0 %DV

This nutritional information refers to each serving of the entire recipe and not just the products used as ingredients.