HomeLunch30-minute Spiced Red Lentil and Cauliflower Stew Recipe

30-minute Spiced Red Lentil and Cauliflower Stew Recipe

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Spiced Red Lentil and Cauliflower Stew Recipe

Warm and comforting, a spiced red lentil and cauliflower stew is a delightful dish that not only tantalizes your taste buds but also nourishes your body. Bursting with flavor and packed with nutrients, this stew is a perfect addition to your culinary repertoire. Let’s dive into the recipe and explore how to create this wholesome dish in just 30 minutes.

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  • 1 cup red lentils
  • 1 small head cauliflower, chopped into florets
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 can (14 oz) diced tomatoes
  • 4 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • Fresh cilantro or parsley for garnish

Substitutions and variations: You can swap red lentils with green lentils or split peas. For a thicker stew, add less vegetable broth or simmer for a longer time. Feel free to customize the spices according to your preference.

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  1. Prepare the vegetables: In a large pot, sauté the onion and garlic until translucent. Add the cauliflower florets and cook for a few minutes until slightly softened.
  2. Cook the lentils: Rinse the red lentils under cold water and add them to the pot. Stir in the diced tomatoes, vegetable broth, and spices. Bring to a boil, then reduce the heat and let it simmer for about 20 minutes or until the lentils are tender.
  3. Spices and seasoning: Adjust the seasoning with salt and pepper according to your taste preference. You can also add more spices or herbs for extra flavor.
  4. Bringing everything together: Once the lentils are cooked, remove the pot from the heat. Serve the stew hot, garnished with fresh cilantro or parsley.

Tips for Enhancing Flavor and Texture:

  • Add a splash of lemon juice for a citrusy kick.
  • Garnish with toasted nuts or seeds for added crunch.
  • Experiment with different herbs like thyme or rosemary for a unique flavor profile.

Serving Suggestions and Accompaniments:

This stew pairs perfectly with crusty bread, rice, or quinoa. You can also serve it alongside a green salad for a complete and satisfying meal.

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Nutritional Benefits:

Loaded with protein, fiber, and essential vitamins and minerals, this stew is not only delicious but also incredibly nutritious. It’s a fantastic way to incorporate more plant-based proteins into your diet and boost your overall health.

Storage and Reheating Instructions:

Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply transfer the stew to a pot and gently warm it over low heat until heated through.

Variations for Dietary Preferences:

For a vegan version, use vegetable broth instead of chicken broth. To make it gluten-free, ensure all ingredients are certified gluten-free.

History and Cultural Significance:

Lentil-based dishes have been enjoyed for centuries across various cultures, prized for their affordability, versatility, and nutritional value. This stew draws inspiration from traditional recipes while adding a modern twist with the addition of cauliflower and spices.

Health Benefits of Key Ingredients:

Red lentils are a rich source of plant-based protein, fiber, and iron, making them an excellent choice for vegetarians and vegans. Cauliflower is low in calories but high in vitamins C and K, as well as antioxidants that support overall health and well-being.

Sustainability Aspects:

Both lentils and cauliflower are sustainable ingredients, requiring relatively low water and land resources compared to animal-based proteins. Opting for locally sourced and organic produce further reduces environmental impact.

Frequently Asked Questions:

1. Can I use other lentil varieties instead of red lentils?

Yes, you can substitute with green lentils or split peas, but note that cooking times may vary.

2. How spicy is the stew?

The level of spiciness can be adjusted according to your preference by adding more or less chili powder or omitting it altogether.

3. Can I make this stew in advance?

Absolutely! This stew tastes even better the next day as the flavors have had time to meld together. Simply store it in the refrigerator and reheat when ready to serve.

4. Can I freeze leftovers?

Yes, this stew freezes well. Allow it to cool completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator before reheating.

5. What can I serve with this stew for a complete meal?

Crusty bread, rice, or quinoa are excellent choices to serve alongside this stew. You can also add a side salad for extra freshness and nutrition.


In conclusion, a spiced red lentil and cauliflower stew is a delightful dish that ticks all the boxes – it’s delicious, nutritious, and easy to make. Whether you’re a seasoned cook or just starting out, this recipe is sure to become a favorite in your kitchen. So, gather your ingredients and give it a try!

Source: cristinaskitchen.com

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