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Gluten-Free

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.

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Servings
4
Cook Time
15 min
Duration
15 min

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

Preparation

  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.

Nutrition Information

  • Serving Size 1 3/4 cup
  • Calories 393
  • Carbohydrate Content 66 g
  • Cholesterol Content 0 mg
  • Fat Content 9 g
  • Fiber Content 12 g
  • Protein Content 13 g
  • Saturated Fat Content 1 g
  • Sodium Content 174 mg
  • Sugar Content 0 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g