Spiced rice & lentils with cauliflower

Curries don’t have to be bad. With a high zinc content, iron and calcium, plus cholesterol-lowering fibre, this lentil curry makes for a healthy meal

  • Prep:15 mins
    Cook:30 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 404
  • fat 12g
  • saturates 1g
  • carbs 62g
  • sugars 11g
  • fibre 7g
  • protein 16g
  • salt 0.81g


  • 2 tbsp sunflower oil
  • 1 onion, chopped
  • 2 carrots, chopped
  • 200g basmati rice
  • 50g red lentils
  • 3 tbsp Korma paste
  • 1 head cauliflower, cut into florets
  • 100g frozen peas
  • few toasted cashew nuts, to serve
  • natural yogurt, to serve
  • mango chutney, to serve


  1. Heat the oil in a pan, add the onion and carrots, then fry for 5 mins until lightly coloured. Stir in the rice and lentils, cook for 1 more min, add the curry paste and 900ml water, then bring to the boil. Cover, then simmer for 10 mins.

  2. Stir in the cauliflower, then cook for 10 mins more until the rice and lentils are tender. Add the peas 2 mins before cooking time is up, stirring through. Top with the nuts, then serve with yogurt and mango chutney in bowls.

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