Indian-Style Lentil & Cauliflower Biryani

India's popular rice dish is a meal in a bowl, and ours offers a complete protein thanks to the combination of rice and lentils! Dried currants, toasted almonds and fresh herbs give this 15-minute dish added intrigue.

Photo: Edward Pond

By Alison Kent

Serves: 4
Hands-on time: 15 minutes
Total time: 15 minutes

INGREDIENTS:

• 1 tbsp safflower or olive oil
• 1 yellow onion, chopped
• 1 carrot, peeled and diced
• 3 cloves garlic, minced
• 1 tsp garam masala
• 1 tsp ground coriander
• 1 tsp dried mint
• 1/2 tsp ground turmeric
• 2 cups chopped cauliflower florets
• 2 cups low-sodium vegetable broth
• 1 cup quick-cooking brown rice
• 1/4 cup dried unsweetened currants or small raisins
• 1 cup frozen peas, thawed
• 1 cup BPA-free canned lentils, drained and rinsed well
• 1/3 cup sliced unsalted almonds, toasted
• 3 tbsp chopped fresh cilantro or parsley
• 1/2 cup low-fat plain yogurt, optional

INSTRUCTIONS:

1. In a large shallow saucepan, heat oil on medium-high. Add onion, carrot, garlic, garam masala, coriander, mint and turmeric; cook until onion softens, stirring occasionally, about 2 minutes.
2. Stir in cauliflower, broth, rice and currants; cover and simmer for 7 minutes. Stir in peas and lentils; cover and simmer until liquid is absorbed, about 4 minutes. Stir in almonds and cilantro. If desired, serve with a dollop of yogurt.

Nutrients per 1 3/4-cup serving: Calories: 393, Total Fat: 9 g, Sat. Fat: 1 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 2 g, Carbs: 66 g, Fiber: 12 g, Sugars: 12 g, Protein: 13 g, Sodium: 174 mg, Cholesterol: 0 m
g