Lentil & Cauliflower Pilaf (Low-Fat) Recipe

Name: Lentil & Cauliflower Pilaf (Low-Fat)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 teaspoons canola oil; 1 small onion, finely chopped; 12 about 450g cauliflower, cut into florets; 1 ¼ cups basmati rice; 2 tablespoons mild indian curry paste (such as korma); 3 cups vegetable stock; 2 bay leaves; 1 cinnamon stick; 1 (400 g) can lentils, drained, rinsed; 2 tablespoons finely chopped coriander leaves (cilantro); mango chutney, to serve (optional)

Servings: persons

2 teaspoons canola oil
1 small onion, finely chopped
12 about 450g cauliflower, cut into florets
1 ¼ cups basmati rice
2 tablespoons mild indian curry paste (such as korma)
3 cups vegetable stock
2 bay leaves
1 cinnamon stick
1 (400 g) can lentils, drained, rinsed
2 tablespoons finely chopped coriander leaves (cilantro)
mango chutney, to serve (optional)

1
Heat oil in a large frypan over medium heat.
2
Add onion and cook for 5 minutes, stirring occasionally.
3
Add the cauliflower and rice and cook, stirring, for 2 minutes.
4
Add curry paste and cook for a further minute.
5
Add stock, bay leaves and cinnamon, then bring to the boil.
6
Reduce heat to low, cover and cook for 15 minutes until rice is cooked and all liquid has been absorbed.
7
Fluff rice with a fork, stir in lentils and heat through for 1 minute.
8
Sprinkle over chopped coriander leaves, and serve with chutney, if desired.

413

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 2 teaspoons canola oil, 1 small onion, finely chopped, 12 about 450g cauliflower, cut into florets, 1 ¼ cups basmati rice, and more.

Yes, Lentil & Cauliflower Pilaf (Low-Fat) falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Lentil & Cauliflower Pilaf (Low-Fat)

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions