Spiced Lentil Stew with Sweet & Sour Cauliflower

Spiced Lentil Stew

with Sweet & Sour Cauliflower

45 MIN
2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
600 Calories or Less
These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
30g Of Protein
These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Keto Friendly
These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).
45g Of Protein
These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Nutritionist's Pick
These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.
Wheat Free
To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

“Dal” is a hearty, warming dish of lentils often slow-cooked with spices until they develop a creamy, delicate texture. Our take features yellow lentils cooked with a blend of spices including turmeric, cumin and brown mustard seeds. We’re topping each bowl with pan-crisped cauliflower (yours may be white or green Romanesco), whose sweet and tangy flavors are inspired by another classic Indian dish, “gobi Manchurian.” Warm naan bread and a cooling lime-yogurt sauce round out this satisfying vegetarian meal.

See Plans
  • Nutrition
    PER SERVING
  • Calories
    800 Cals (est.)
fresh
ingredients
time-saving
tips & techniques
Prepare the ingredients & make the yogurt sauce:
1 Prepare the ingredients & make the yogurt sauce:

Preheat the oven to 400°F. Wash and dry the fresh produce. Peel and small dice the onion. Peel and mince the ginger. Cut out and discard the cauliflower core; cut the head into bite-sized florets. Roughly chop the cilantro leaves and stems. Using a peeler, remove the green rind of the lime, avoiding the white pith; mince the rind to get 2 teaspoons of zest (or use a zester). Quarter the lime. In a bowl, combine the yogurt, lime zest and a drizzle of olive oil; season with salt and pepper to taste.

Cook the lentils:
2 Cook the lentils:

In a small pot, heat 2 teaspoons of olive oil on medium-high until hot. Add the onion and ginger; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened and fragrant. Add the lentils and as much of the spice blend as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring frequently, 1 to 2 minutes, or until toasted and fragrant. Add the coconut milk (shaking the can just before opening) and ¾ cup of water. Heat to boiling on high; once boiling, reduce the heat to medium-high. Cook, stirring occasionally, 20 to 22 minutes, or until tender. Turn off the heat; season with salt and pepper to taste.

Start the cauliflower:
3 Start the cauliflower:

While the lentils cook, in a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the cauliflower; season with salt and pepper. Cook, stirring occasionally, 4 to 6 minutes, or until lightly browned and slightly softened. Add ½ cup of water; cook, stirring occasionally, 4 to 6 minutes, or until the water has cooked off. Add the juice of 2 lime wedges; cook, stirring frequently, 30 seconds to 1 minute, or until fragrant. Transfer to a large bowl. Wipe out the pan.

Coat & crisp the cauliflower:
4 Coat & crisp the cauliflower:

While the lentils continue to cook, add the flour to the bowl of cooked cauliflower; season with salt and pepper. Carefully toss to coat. In the same pan, heat a thin layer of oil on medium-high until hot. Once the oil is hot enough that a pinch of flour sizzles immediately when added to the pan, add the coated cauliflower (tapping off any excess flour) in a single, even layer. Cook, stirring occasionally, 4 to 6 minutes, or until lightly browned and crispy. Season with salt and pepper.

Toast the naan:
5 Toast the naan:

While the cauliflower cooks, carefully place the naan directly onto the oven rack. Toast 4 to 6 minutes, or until slightly crispy and warmed through. Remove from the oven and transfer to a cutting board. When cool enough to handle, quarter the toasted naan.

Finish the cauliflower & plate your dish:
6 Finish the cauliflower & plate your dish:

Add the chili sauce and the juice of the remaining lime wedges to the pan. Cook, stirring frequently, 30 seconds to 1 minute, or until coated; season with salt and pepper to taste. Divide the cooked lentils between 2 bowls; top with the cauliflower. Garnish with the cilantro. Serve with the yogurt sauce and toasted naan. Enjoy!

Tips from Home Chefs

1 Prepare the ingredients & make the yogurt sauce:

Preheat the oven to 400°F. Wash and dry the fresh produce. Peel and small dice the onion. Peel and mince the ginger. Cut out and discard the cauliflower core; cut the head into bite-sized florets. Roughly chop the cilantro leaves and stems. Using a peeler, remove the green rind of the lime, avoiding the white pith; mince the rind to get 2 teaspoons of zest (or use a zester). Quarter the lime. In a bowl, combine the yogurt, lime zest and a drizzle of olive oil; season with salt and pepper to taste.

2 Cook the lentils:

In a small pot, heat 2 teaspoons of olive oil on medium-high until hot. Add the onion and ginger; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened and fragrant. Add the lentils and as much of the spice blend as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring frequently, 1 to 2 minutes, or until toasted and fragrant. Add the coconut milk (shaking the can just before opening) and ¾ cup of water. Heat to boiling on high; once boiling, reduce the heat to medium-high. Cook, stirring occasionally, 20 to 22 minutes, or until tender. Turn off the heat; season with salt and pepper to taste.

Cook the lentils:
Start the cauliflower:
3 Start the cauliflower:

While the lentils cook, in a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the cauliflower; season with salt and pepper. Cook, stirring occasionally, 4 to 6 minutes, or until lightly browned and slightly softened. Add ½ cup of water; cook, stirring occasionally, 4 to 6 minutes, or until the water has cooked off. Add the juice of 2 lime wedges; cook, stirring frequently, 30 seconds to 1 minute, or until fragrant. Transfer to a large bowl. Wipe out the pan.

4 Coat & crisp the cauliflower:

While the lentils continue to cook, add the flour to the bowl of cooked cauliflower; season with salt and pepper. Carefully toss to coat. In the same pan, heat a thin layer of oil on medium-high until hot. Once the oil is hot enough that a pinch of flour sizzles immediately when added to the pan, add the coated cauliflower (tapping off any excess flour) in a single, even layer. Cook, stirring occasionally, 4 to 6 minutes, or until lightly browned and crispy. Season with salt and pepper.

Coat & crisp the cauliflower:
Toast the naan:
5 Toast the naan:

While the cauliflower cooks, carefully place the naan directly onto the oven rack. Toast 4 to 6 minutes, or until slightly crispy and warmed through. Remove from the oven and transfer to a cutting board. When cool enough to handle, quarter the toasted naan.

6 Finish the cauliflower & plate your dish:

Add the chili sauce and the juice of the remaining lime wedges to the pan. Cook, stirring frequently, 30 seconds to 1 minute, or until coated; season with salt and pepper to taste. Divide the cooked lentils between 2 bowls; top with the cauliflower. Garnish with the cilantro. Serve with the yogurt sauce and toasted naan. Enjoy!

Finish the cauliflower & plate your dish:
Browse Steps
1 of 6