This Indian Cauliflower Lentil and Tomato Curry is healthy, delicious, easy and so flavourful. Cauliflower or gobi is widely used in Indian cooking. Cauliflower by itself is quite bland but acts like a sponge. It soaks up all the aromatic flavours of the many spices along with onions, chilli, ginger and garlic.
Cauliflower, lentil and tomato curry is interchangeable. You can swap out the lentils for canned lentils and drop the water content. You could add tinned chickpeas, again excluding the 2 cups of water. It is delicious because of all the base flavours of spices and aromatics.
If you canʼt find tomatoes with great colour and ripeness, just use a can of whole tomatoes and roughly chop them in the pan. Remember to check your cans volume of tomatoes and look for brands with 99% tomatoes. We like the Italian Mutti brand which is 99% tomatoes.
The asafoetida or hing is completely optional. It brings an umami flavour of garlic and onions. If you canʼt find it, just leave it out. However, if youʼre going to delve into Indian cuisine youʼll want to add this to your pantry. Found in Indian food stores.
Cumin seeds are known for its characteristic curry flavour features in Indian cuisine.
Brown or black mustard seeds are widely available in supermarkets.
Chilli powder. We used a medium chilli powder
Fresh chilli varies with heat. We used mild chilli.
Curry leaves are extremely aromatic and have a strong flavour. They freeze extremely well.
This cauliflower, lentil and tomato curry is simple and so easy. An hour from starting and you are rewarded with an amazing and rewarding dish. The flavours melt together and deliver immediately. However, curries eaten the day after making have a better flavour.
Do you have a quick vegetable curry recipe? Try our Indian vegetable curry , it’s another winner!
Cauliflower, lentil and tomato curry
This delicious Indian cauliflower and tomato curry is quickly made. Packed with flavour it’s bound to become a family favourite. Serve with rice, yoghurt and lemon on the side. Oh, and don’t forget the pappadams!
- 3 tablespoons vegetable oil
- 1 sprig curry leaves (12-15 leaves)
- tablespoon x 1 black mustard seeds
- tablespoon x 1 cumin seeds
- teaspoon asafoetida (optional)
- green chilli chopped -we used 1
- 2 medium onions halved and thinly sliced
- ginger x 1 tablespoon grated
- garlic x 1 tablespoon finely chopped
- tomatoes x 2 large chopped
- teaspoon each of ground cumin, turmeric, ground coriander, chilli powder and salt
- 1/2 cup red lentils
- 2 cups cold water
- 3 cups cauliflower floret (about half a small cauliflower)
- 2 tablespoon fresh lemon juice
- 1/4 cup chopped coriander
- rice and pappadams to serve
- heat oil in a large fry pan or wok on medium to high heat
- add curry leaves, mustard seeds, cumin and asafoetida
- stir for 1- 2 minutes till seeds start to pop
- add chilli and stir for 30 seconds
- next add onions and stir fry for 3-4 minutes
- now add tomatoes, ground cumin, ground coriander, chilli powder, salt and turmeric
- cook for 5-6 minutes till tomatoes start to break down
- pour in water and lentils and cook over low heat for 15 minutes with lid on pan, stirring occasionally
- cook cauliflower in boiling water for 2- 3 minutes, then drain and rinse under cold water
- add cauliflower and stir to coat in juices, replace lid and cook for 2-3 minutes till cauliflower is soft
- stir through fresh coriander and lemon juice
- serve with rice, yoghurt and fresh lemon wedge
- serve and enjoy!
- The asafoetida or hing is completely optional. It brings an umami flavour of garlic and onions. If you canʼt find it, just leave it out. However, if youʼre going to delve into Indian cuisine youʼll want to add this to your pantry. Found in Indian food stores.
Amount Per Serving Calories 370Total Fat 20gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 12gCholesterol 34mgSodium 815mgCarbohydrates 33gFiber 7gSugar 7gProtein 18g
Nutritional information provided here is only intended as a guide.
Quick and easy recipe, very enjoyable meal. Delicious. I will definitely make this Winner again.
Hi Sarah, so pleased you enjoyed this delicious curry. Regards, Jo and Jen