Email the ingredients

Please enter a valid email address
Terms of Use. We will send you an email containing the ingredients list and method for this recipe as well as a link to access it on Tesco Real Food. This service involves no registration or subscription.
You should receive an email shortly.
Add this recipe to your binder

Please log in to add this recipe

This recipe is in your binder

Go to binder
Share this recipe

Spicy cauliflower and lentil pilaf recipe

16 ratings

This easy vegan curried rice dish is a great healthy dinner option that can be prepared in under an hour. Use a few different spices layered through your rice, lentils and cauliflower for a vibrant, tasty dinner that is sure to become a favourite. See method

Serves 4
15 mins to prepare and 30 mins to cook
330 calories / serving
Healthy
Vegan
Vegetarian
Dairy-free

Ingredients

100g (3½oz) basmati rice
150g red lentils
2 tbsp olive oil
1tsp mustard seeds
1 onion, peeled
½ red chilli, finely diced
1 large garlic clove, peeled and sliced
½tsp turmeric
½tsp ground coriander
1 small cauliflower, broken into florets
2tbsp vegetable stock
2tbsp flaked almonds, toasted
2tbsp chopped coriander

Basmati rice can always be swapped for long-grain

Each serving contains

Energy
1390kj
330kcal 17%
Fat
11g 15%
Saturates
1g 7%
Sugars
5g 5%
Salt
0.1g 2%

of the reference intake
Carbohydrate 47.2g Protein 15.1g Fibre 7.5g

Method

Cook the rice and lentils according to pack instructions. Meanwhile, heat the olive oil in a frying pan and cook the mustard seeds until they start to ‘pop’. Add the onion, red chilli and garlic and cook for 2-3 minutes before stirring in the spices. Cook for one minute. Stir in the cauliflower florets to coat with all the spices and flavourings. Pour in the stock, cover and cook for 5-6 minutes, until the cauliflower is tender. Drain the rice and lentils and stir into the cauliflower. Stir in the flaked almonds and coriander. Season to taste and serve.

See more Vegan recipes