Friday, April 4, 2014

Cauliflower Dal


I've been on a cauliflower kick lately. Did you know that cauliflower is high in Vitamin C and fiber, plus has some antioxidants in it. A dozen studies have linked cauliflower diets to cancer prevention. Last week my fridge stunk something horrible from week old cauliflower (that had been washed) so I wanted to share some storage tips.

Store uncooked cauliflower in a paper or plastic bag in the refrigerator where it will keep for up to a week. To prevent moisture from developing in the floret clusters, store it with the stem side down. If you purchase pre-cut cauliflower florets, consume them within one or two days as they will lose their freshness after that. Since cooking causes cauliflower to spoil quicker, consume it within two to three days of placing in the refrigerator after cooking.

While watching the movie Gravity I made this stew and thankfully I was occupied cooking because it was the most boring movie ever. You know the one with Sandra Bullock and George Clooney that won 7 Oscars? Ok I'll admit that the special effects were good and apparently Sandra filmed her floating in space scenes under water. My co-worker told me he walked out on the movie because it was boring, well I didn't trust his judgement. Not only was the sound quality terrible, the movie was worse than I could possibly imagine, just so incredibly boring! Am I the only one that thought this?


Anyway so this turned out to be a really hearty stew, I didn't even need to serve it over rice. Indian cooking requires that you heat the spices first, before starting your dish. With whole spices it's the dry toasting over heat that releasing the aromatic oil of the heat. For ground spices you should put some oil in the pan first to create a paste with your spices, then add your onions so they all blend together. If you don't have all the spices necessary you can't make this recipe because spices are fundamental to all curry recipes.


Directions


  • ½ cups red lentils
  • 1 ts turmeric
  • 1 ts salt (or less)
  • 1 TB mix of fennel seeds, cumin and mustard powder
  • ½ red onion, diced
  • 2 cloves garlic, minced
  • 1/8 ts red pepper flakes
  • 1 ts minced ginger
  • 1 can diced tomatoes 
  • 1 head cauliflower, cut into small florets (and I mean small)

  • Instructions
    1. Cook the lentils in a pot with 4 cups of water and turmeric. Bring to a boil and reduce heat to low. Simmer until the dal is tender, about 30 minutes. When done, add salt and set aside.
    2. While the dal is cooking, prepare the vegetables. 
    3. Heat a large skillet then add oil and spices. Once a paste forms add the onion, garlic, pepper flakes, and ginger. Stir and cook until the onion softens, about 2 minutes. Add the tomatoes, cauliflower, and 1/2 cup water, and stir. Cover and cook until the cauliflower is just tender, about 10 minutes.
    4. When the dal and cauliflower are both done, add the dal to the cauliflower mixture. Simmer gently for 10 minutes to allow flavors to blend. Serve hot, over rice if desired.
    Nutritional Analysis
    5 servings
    228 calories, 15g protein, 11g of fiber

     Recipe Source: Fat Free Vegan


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