Curried Cauliflower Rice with Lentils & Crispy Shallots⏱ 55 min total

Curried Cauliflower Rice with Lentils & Crispy Shallots

Per 1 serving · 453 g · 13 ingredients

Calories
389
19%
of a 2,000 cal day
  • Protein
    17g
    17% of calories
  • Carbs
    68g
    65% of calories
  • Fat
    8.5g
    18% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Curried Cauliflower Rice with Lentils & Crispy Shallots (453 g) has 389 calories, with 17 g of protein, 68 g of carbohydrates and 8.5 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (35% DV), dietary fiber (48% DV) and Vitamin C (115% DV). Keep an eye on sodium, which provides 51% of the daily value.

Per 100 g
86cal
low energy density
Protein per 100 cal
4.4g
Net carbs
55g
carbs minus fiber
Fiber
13g
17 g sugar

High in

20%+ of the daily value

  • Protein35%
  • Dietary fiber48%
  • Vitamin C115%
  • Vitamin K79%
  • Thiamine49%
  • Riboflavin (B2)21%

Good source of

10–19% of the daily value

  • Vitamin E14%
  • Calcium13%
  • Magnesium19%
  • Selenium15%

Watch

20%+ of the daily value

  • Sodium51%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 35 min
  1. 1

    Combine the lentils and vegetable broth in a saucepan. Bring to a boil over medium-high heat, then simmer on low until just tender, 15–20 minutes.

  2. 2

    Strain, reserving the cooking broth for later; set both lentils and broth aside.

  3. 3

    Rice the cauliflower on the large holes of a box grater (or pulse in a food processor) and set aside.

  4. 4

    Toss the sliced shallots with the flour and half of the salt until evenly coated.

  5. 5

    Heat half of the oil in a large skillet over medium heat. Cook the coated shallots in batches, stirring, until golden and crisp, 4–6 minutes; add a splash more oil if the pan looks dry. Transfer to a paper towel–lined plate and reserve half for garnish.

  6. 6

    Return the skillet to medium heat with the remaining oil. Add the cumin and coriander seeds and toast until fragrant, 1–2 minutes.

  7. 7

    Add the cooked lentils and half of the remaining salt; cook, stirring, for 2–3 minutes to coat with the spices.

  8. 8

    Stir in the riced cauliflower, curry powder, the last of the salt, and half of the crispy shallots. Splash in reserved broth a little at a time (about 1/2–1 cup total) to moisten. Add the chopped dates and sauté, stirring, until the cauliflower is tender but not mushy, 4–5 minutes.

  9. 9

    Taste and adjust seasoning with additional salt or curry powder as desired.

  10. 10

    Serve topped with the reserved crispy shallots, lemon wedges for squeezing, and chopped parsley.

Vitamins & minerals

Amounts for 1 serving (453 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A18 μg
2%
Vitamin C104 mg
115%
Vitamin D0 μg
0%
Vitamin E2 mg
14%
Vitamin K95 μg
79%
Thiamine1 mg
49%
Riboflavin (B2)0.3 mg
21%
Niacin3 mg
20%
Vitamin B61 mg
59%
Folate (B9)316 μg
79%
Vitamin B120 μg
0%
Pantothenic acid2 mg
44%
Choline113 mg
20%

Minerals

NutrientAmount% Daily Value
Calcium125 mg
13%
Iron6 mg
76%
Potassium1,140 mg
24%
Magnesium79 mg
19%
Phosphorus251 mg
36%
Zinc2 mg
21%
Copper1 mg
60%
Manganese1 mg
57%
Selenium8 μg
15%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene217 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose5 g—
Galactose0 g—
Glucose5 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.1 g—
Methionine0.2 g—
Monounsaturated fats5 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch18 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.5 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 389 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 74min
    Walking (3.5 mph)
  • 47min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 55min
    Swimming laps

Common questions

How many calories are in Curried Cauliflower Rice with Lentils & Crispy Shallots?

One serving of Curried Cauliflower Rice with Lentils & Crispy Shallots (1 serving) has 389 calories, which works out to 86 calories per 100 g. That is about 19% of a 2,000-calorie day.

Are Curried Cauliflower Rice with Lentils & Crispy Shallots high in protein?

It provides a solid 17 g of protein per serving (35% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Curried Cauliflower Rice with Lentils & Crispy Shallots keto-friendly?

It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Curried Cauliflower Rice with Lentils & Crispy Shallots?

1181 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Curried Cauliflower Rice with Lentils & Crispy Shallots?

17 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all