⏱ 55 min totalCurried Cauliflower Rice with Lentils & Crispy Shallots
Per 1 serving · 453 g · 13 ingredients
of a 2,000 cal day
- Protein17g17% of calories
- Carbs68g65% of calories
- Fat8.5g18% of calories
- ✓ 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.
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.
³⁄₁₆ cup Lentils
⁹⁄₁₆ cup Vegetable broth
¼ head medium Cauliflower
1 ½ shallot (medium) Shallots
⅛ cup All-purpose flour- 🥄¼ tsp Salt
½ tbsp Olive oil
¼ tsp, whole Cumin seed
¼ tsp Coriander seed
½ tbsp Curry powder
½ date, pitted Medjool dates
¼ fruit without seeds Lemon
1 tbsp Parsley
Directions
- 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
Strain, reserving the cooking broth for later; set both lentils and broth aside.
- 3
Rice the cauliflower on the large holes of a box grater (or pulse in a food processor) and set aside.
- 4
Toss the sliced shallots with the flour and half of the salt until evenly coated.
- 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
Return the skillet to medium heat with the remaining oil. Add the cumin and coriander seeds and toast until fragrant, 1–2 minutes.
- 7
Add the cooked lentils and half of the remaining salt; cook, stirring, for 2–3 minutes to coat with the spices.
- 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
Taste and adjust seasoning with additional salt or curry powder as desired.
- 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
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 104 mg | 115% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 95 μg | 79% |
| Thiamine | 1 mg | 49% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 1 mg | 59% |
| Folate (B9) | 316 μg | 79% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 44% |
| Choline | 113 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 125 mg | 13% |
| Iron | 6 mg | 76% |
| Potassium | 1,140 mg | 24% |
| Magnesium | 79 mg | 19% |
| Phosphorus | 251 mg | 36% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 60% |
| Manganese | 1 mg | 57% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 217 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 18 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 389 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 32minRunning (6 mph)
- 55minSwimming 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.
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