Anti-Inflammatory Cauliflower, Coconut & Turmeric Dhal – Vegan/Gluten/Sugar Free

Anti-Inflammatory Cauliflower, Coconut & Turmeric Dhal – Vegan/Gluten/Sugar Free

Cauliflower, Coconut & Turmeric Dhal

 

The Easiest Red Lentil Dhal Recipe

I created this Cauliflower, Coconut & Turmeric Dhal one evening when I wanted something easy, warming and nourishing for dinner.

For some reason I always thought lentils were a hassle to cook. Perhaps it was because you have to cook them first before adding them to a recipe (unless you use canned of course), and seeing as I’m all about quick and easy recipes I never used them much.

But since discovering that red split lentils (also known as red split peas) can be thrown straight into a recipe while it’s cooking, they’ve become one of my go to plant based proteins!

Red split lentils are part of the legume family, so as well as being an excellent source of protein, they also a great source of several important minerals, B vitamins and fibre. They have a mild nutty flavour and cook very quicky, so are great for making dhals, curries and even plant based patties.

 

My Favourite Red Lentil Recipes

I’ve posted a couple of red lentil recipes such as these Sesame & Red Lentil Patties, which are still one of my go-to plant based patty recipes. They’re packed full of veggies and can be eaten for breakfast, lunch or dinner, or even as a quick protein filled snack.

Another favourite red lentil recipe is this Pumpkin & Red Lentil Coconut Curry. This is a very versatile curry recipe that can be adapted to whatever fresh vegetables you have in your fridge or pantry. It’s very quick and easy to make and keeps well in the fridge, making great leftover or rollover meals.

 

Cauliflower, Coconut & Turmeric Dhal

 

Fragrant Anti-Inflammatory Herbs & Spices

Which brings me to this recipe for Cauliflower, Coconut and Turmeric Dhal. This beautifully fragrant recipe is ready in under 45 minutes, and is full of amazing herbs and spices such as turmeric, ginger, cinnamon, coriander, cumin, mustard seeds and chilli. These flavourings give this dhal it’s authentic flavour, not to mention a heap of anti-inflammatory, calming and restorative properties.

 

Adaptable To Any Vegetables In Season Or Your Pantry

If you’re a fan of spicy food then feel free to up the spice factor by adding extra fresh chillies. Or vice versa, if you’re not a spice fan then feel free to leave them out. This is another very adaptable recipe where you can add or subtract vegetables according to what’s in season or in your pantry/fridge.

This dhal recipe is also completely plant based/vegan, gluten/grain, dairy and sugar free, and also just happens to be another 10 Day Sugar Cleanse approved recipe.

 

Cauliflower, Coconut & Turmeric Dhal

 

I hope you love this nourishing cauliflower dhal recipe as much as I do, and if you make it be sure to leave me a comment down below and tell me what you think.

Enjoy!

 

Cauliflower, Coconut & Turmeric Dhal

Serves: 4
Prep time: 15 minutes Cook time: 30 minutes
1/2 cup red lentils (I like Ceres Organics)
2 Tbsp coconut, avocado or macadamia oil
1 brown onion
2 cloves garlic
1/4 pumpkin or squash
2 carrots
1/4 cauliflower head
1/4 head broccoli
1 zucchini
400 ml coconut milk (I like Chantal Organics)
1 lemon, juiced
5 cm piece fresh ginger (or 1 tsp powder)
5 cm piece fresh turmeric (or 1 tsp powder)
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp cinnamon
1 tsp black mustard seeds
1 tsp savoury yeast flakes
1 fresh chilli or 1/2 tsp chilli powder
pink Himalayan salt & black pepper

To Garnish:
1 large handful fresh coriander
hemp, mustard or basil seeds

 

Wash the lentils under filtered water to remove any unwanted debris and set aside.

Prep the vegetables by peeling and slicing the onion into small pieces. Peel and crush the garlic. Cut the skin off the pumpkin, remove the seeds and cut into bite size pieces. Peel the carrots, remove the ends and cut into bite size pieces. Wash the cauliflower and broccoli and chop into small florets. Wash the zucchini, remove the ends and chop into bite size pieces. Juice the lemon, grate the ginger and turmeric and chop the chilli into thin slices (if not using powdered).

Heat the oil in a large fry pan or pot and when hot add the onions. Stir fry for a few minutes until they start to soften, then add the garlic, followed by the carrot and pumpkin. Cook a couple minutes then add the cauliflower, broccoli and zucchini. Add 1/4 cup of water to create some steam and continue to cook for a few more minutes.

Next add the coconut milk and red lentils, then the spices including the yeast and mustard seeds, and season with salt and pepper. Finally add the lemon juice. Allow the coconut milk to come to a simmer, stirring occasionally, ensuring the lentils remain submerged. If the liquid barely covers the vegetables or looks too low, add another cup of filtered water. Cook for around 20 minutes or until the firmest vegetables can be easily cut with a butter knife and the lentils are soft.

Serve the dhal in large bowls sprinkled with fresh coriander and hemps seeds if you wish.

Store any leftover dhal in a sealed container in the fridge for up to 3 days or freeze up to 1 month.

 

Pumpkin & Red Lentil Coconut Curry (Easy Vegan Recipe)

Pumpkin & Red Lentil Coconut Curry (Easy Vegan Recipe)

Pumpkin & Red Lentil Coconut Curry

 

It’s October which means it’s time to pull out the pumpkin recipes, carve a jack o’lantern and dust off your Halloween outfit, or simply celebrate pumpkins!

I cook with pumpkin and squash all year round because they’re readily available and locally grown, so before I get to this new recipe for Pumpkin & Red Lentil Coconut Curry, here’s a quick recap of some of  my favourite pumpkin recipes to date:

Pumpkin & Lentil Spinach Salad – one of the easiest, throw together salads that can be served warm or cold, for lunch or dinner.

Carrot, Pumpkin & Turmeric Soup with Spicy Black Bean Topping – this is one of the most popular recipes on here, and I can see why. It’s a lovely, thick pumpkin soup infused with warming ginger, and the black bean topping provides the perfect texture contrast and is a good source of plant based protein.

Pumpkin Pie Granola – if you eat oats, this is quite possibly the perfect October breakfast! I gave my crunchy maple banana granola a low sugar makeover using pumpkin as the main sweetener and loaded it up with pumpkin pie spices!

Last but not least are two completely sugar free recipes that use pumpkin as the sole sweetener:

Pumpkin Pancakes & Pumpkin Pie Brownies – these two recipes can take unsuspecting tastebuds by surprise. They’re not especially sweet as they don’t contain any added sugar or sweeteners besides pumpkin, so they’re best enjoyed when you’re tastebuds are accustomed to no sugar, like when on a 10 Day Sugar Cleanse.

 

Pumpkin & Red Lentil Coconut Curry

 

This recipe for Pumpkin & Red Lentil Coconut Curry is one of my easy, go-to weeknight meals because you can whip it up in just 30 minutes, and it makes fabulous leftovers for lunch the next day.

It’s completely plant based, gluten/grain, dairy & sugar free, and just happens to be one of the recipes from the Plant Based Menu in my 10 Day Sugar Cleanse program.

Even though this curry only takes 30 minutes, this recipe is made completely rom scratch with no curry paste or sauces added. It’s simply a clever combination of fresh vegetables, herbs and spices, and red lentils which make it deliciously thick and creamy and are a source of plant based protein.

You can make your curry as spicy or mild as you like with the amount of fresh chillies you add, and likewise feel free to adapt the vegetables to whatever you have in season or to hand.

 

Pumpkin & Red Lentil Coconut Curry

 

I hope you enjoy this fragrant pumpkin and red lentil coconut curry, and if you make it let me know!

 

PUMPKIN & RED LENTIL COCONUT CURRY

Serves: 2 to 4
Prep time: 20 minutes Cook time: 30 minutes

1 brown onion
2 cloves garlic
1 cup red lentils
1/2 small pumpkin
1 carrot
1 zucchini
1/2 head broccoli
1 handful mushrooms
1 red or green capsicum
1 handful cherry tomatoes
10cm piece fresh ginger
2 fresh red or green chillies (optional)
pink Himalayan salt & black pepper
400ml coconut milk
2 Tbsp coconut, avocado or macadamia oil

To Garnish:
2 handfuls bean sprouts
1 large handful coriander
2 spring onions

 

Prep the vegetables by slicing the onion in half and then into thin strips. Peel and crush the garlic. Wash the broccoli and chop into florets. Peel and chop the carrot, pumpkin, zucchini, mushrooms and capsicum into bite size pieces. Slice the cherry tomatoes in half. Chop the chillies into thin slices. Wash the lentils under filtered water to remove any unwanted debris.

Heat the oil in a large fry pan or wok and when hot add the onions. Stir fry for a few minutes until they start to soften, then add the garlic, followed by the broccoli, carrot, zucchini, capsicum and chillies. Add 1/4 cup of water to create some steam and continue to stir fry for a few more minutes. Add the mushrooms and cherry tomatoes.

Next add the coconut milk and red lentils, grate in the ginger and season with salt and pepper. Allow the coconut milk to come to a simmer, stirring occasionally, ensuring the lentils are submerged. If the liquid barely covers the vegetables or looks too low, add another cup of filtered water. Cook around 20 minutes or until you can easily slice the carrot and pumpkin with a butter knife, and the lentils are soft.

Lastly rinse and drain the bean sprouts, coriander and spring onion. Finely chop the spring onion then add all three to the coconut curry just before serving.

Store any leftover red lentil coconut curry in a sealed container in the fridge for up to 3 days or freeze up to 1 month.

 

Pumpkin & Red Lentil Coconut Curry

Sesame & Red Lentil Patties

Sesame & Red Lentil Patties

Sesame & Red Lentil Patties

 

I have to confess, before creating these patties I hadn’t cooked many (if any?) lentil dishes from scratch!

I like my recipes to be quick and easy, so ready to use lentils (i.e. the ones that come in a can) were as far as I got, like in this Roast Pumpkin & Lentil Salad with Lemon Chilli Dressing.

Had I know how easy they were to cook, especially the red kind which only take 10 minutes, I would have started a lot sooner!

 

 

Lentils are a fantastic source of plant based protein and fibre, as well as folic acid, iron and magnesium. Being a plant, they’re also naturally also full of antioxidants and phytonutrients – so all round quite a fabulous little legume.

Red lentils are the seeds from legume plants that split in half after hulling. As such they don’t take long to cook and turn into a thick paste when done. This makes them idea for soups, curry’s and patties!

My aim for this recipe was to make plant based patties that are so delicious AND nutritious, you can easily eat them on their own. So I crammed in as many extra veggies as I could such as zucchini, sweet potato and carrot, then added some of my favourite spices to give them a middle eastern flavour reminiscent of falafel.

Because these sesame & red lentil patties are so delicious on their own, they make perfect finger food when you need a quick snack or are entertaining guests. Equally, add these little patties to your favourite nourish bowl for a delicious lunch or dinner, or make the patties slightly larger and turn them into burgers!

 

Sesame & Red Lentil Patties

 

If you make these sesame & red lentil patties, let me know!

Leave a comment below, and be sure to tag any pictures you share #swoonfood @swoon.food so I can come and admire them. Enjoy!

 

SESAME & RED LENTIL PATTIES

Makes: 12 patties
Prep time: 30 minutes  Cook time: 40 minutes

1/2 cup red lentils
250g sweet potato (approx. 1 medium red or orange sweet potato)
2 tsp avocado, macadamia or coconut oil
1 red onion
2 coves garlic
1/2 cup grated zucchini
1/2 cup grated carrot
1 Tbsp nutritional yeast
1 tsp ground turmeric
1 tsp ground cumin
1 tsp sumac
1/2 tsp ground cinnamon
pinch cayenne pepper
pink Himalayan salt + black pepper to taste
1/2 cup white sesame seeds
1/2 cup black sesame seeds

To serve:
Sauerkraut
Salad Greens
Your favourite dressing (see below for mine) or hummus

 

Place the lentils into a pan and add 1 1/2 cups water. Peel the sweet potato and cut into 2 cm chunks then add to the pan of lentils.

Cover with a lid and place the pan over medium heat. Bring to the boil then turn the heat down and allow to simmer for 10 to 15 minutes, or until the lentils have softened and you can crush the sweet potato with a fork.

Pour the lentil and sweet potato mixture into a fine sieve and allow the liquid to drain out.

While the lentil mixture is cooking, peel and chop the onion into small pieces. Heat the oil in a small fry pan and add cook the onion until soft – about 5 minutes or so.

Peel the garlic, mince with a garlic press and add to the onions. Cook for another minute or so and then turn off the heat.

Peel and grate the carrot and zucchini and add to a mixing bowl along with drained lentil mixture, the onion mixture, nutritional yeast and spices. Use a fork to crush the sweet potatoes and mix everything together.

Preheat the oven to 180C fan bake.

Shape the mixture into 12 patties then combine the sesame seeds on a plate and dip each patty so they’re nicely coated.

Place the patties on the lined oven tray and into the centre of the oven to bake for 40minutes. The patties are ready when the sesame seeds turn a light golden colour.

Serve the patties with a large green salad, your favourite dressing, and a side of sauerkraut. They also make fantastic burger patties, in which case shape them into 8 larger patties before cooking.

These patties will keep well in the fridge for up to 5 days and make a great leftover breakfast or lunch the next day.

My Favourite 2 Minute Dressing:
1 lemon, juiced
2 Tbsp tahini
pink Himalayan salt + black pepper
Combine the ingredients in a jar and shake well.

 

Sesame & Red Lentil Patties