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Mild North Indian Lentil Bowl with Turmeric Roasted Cauliflower & Cucumber Raita
Mild North Indian Lentil Bowl with Turmeric Roasted Cauliflower & Cucumber Raita

Mild North Indian Lentil Bowl with Turmeric Roasted Cauliflower & Cucumber Raita

Lean Protein | Healthier Carbs | Packed with Veggies

Enjoy an exciting meatless Monday by whipping up this wholesome bowl of lentils. Along with gently spiced cauliflower and a touch of zing thanks to lemon, this is a nutritionally balanced delight sent from the heavens.

Tags:
Not Suitable for Coeliacs
•Balanced
•Veggie
•Naturally Gluten-Free
•Calorie Smart
Allergens:
Milk
•Tree Nuts

The quantities provided above are averages only.

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time35 minutes
Cooking Time
DifficultyEasy

Ingredients

Serving amount

1

red onion

2 clove

garlic

1

tomato

1 portion

cauliflower

½

lemon

1 packet

red lentils

(May be present: Wheat, Gluten, Lupin, Soy.)

1 sachet

tomato paste

2 sachet

mild North Indian spice blend

(Contains: Milk;)

1 tub

vegetable stock pot

1 bag

baby spinach leaves

½ sachet

turmeric

1 packet

Greek-style yoghurt

(Contains: Milk;)

1

cucumber

1 bunch

mint

1 packet

roasted cashews

(Contains: Tree Nuts; May be present: Soy, Milk, Peanuts, Sesame.)

Not included in your delivery

olive oil

1.5 cup

water

1 tsp

honey

¼ tsp

salt

Nutritional Values

per serving
Energy (kJ)2429 kJ
Fat19.2 g
of which saturates5.4 g
Carbohydrate62.9 g
of which sugars32.4 g
Protein29 g
Sodium1304 mg
The average adult daily energy intake is 8700 kJ

Utensils

•Medium Non-Stick Pan
•Baking Tray
•Baking Paper

Cooking Steps

1
1

Preheat the oven to 220°C/200°C fan-forced. Thinly slice the red onion. Finely chop the garlic. Roughly chop the tomato. Chop the cauliflower into small florets. Slice the lemon into wedges. Rinse the red lentils.

2
2

Heat a large frying pan over a medium-high heat with a drizzle of olive oil. Add the red onion and cook until softened, 3-5 minutes. Add the garlic, tomato, tomato paste and mild North Indian spice blend and cook until fragrant, 1-2 minutes. TIP: Frying the tomato paste deepens its flavour.

3
3

Add the red lentils, water, honey and vegetable stock pot. Bring to the boil, then reduce the heat to a simmer. Cover with a lid or foil and cook, stirring occasionally, until the lentils are softened, 20-22 minutes. Add the baby spinach leaves, stir until wilted and season to taste. Remove from the heat. TIP: Add a little water if the lentils look dry.

4
4

While the lentils are cooking, combine the turmeric (see ingredients), the salt, a squeeze of lemon juice, 1/2 the Greek-style yoghurt and a drizzle of olive oil in a medium bowl. Add the cauliflower florets, toss until well coated and season with pepper. Transfer to a lined oven tray and roast for 15-20 minutes. TIP: The cauliflower will char slightly, this adds to the flavour!

5
5

While the cauliflower is roasting, finely chop the cucumber. Pick and roughly chop the mint. In a second medium bowl, combine the cucumber, remaining Greek-style yoghurt and a squeeze of lemon juice. Season with salt and pepper.

6
6

Roughly chop the roasted cashews. Divide the mild North Indian lentils between bowls. Top with the turmeric roasted cauliflower and cucumber raita. Garnish with the mint and cashews.

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