Lentil and Cauliflower Coconut Stew
A creamy, one-pot stew blending cauliflower, lentils, and coconut milk. Packed with plant-based protein, fiber, and healthy fats, it’s a simple, satisfying, and versatile vegan meal perfect for weeknight dinners or meal prep.
Equipment
- 1 large heavy-bottomed pot
- 1 Cutting board
- 1 Chef’s Knife
- Measuring spoons
- Measuring cups
- Wooden spoon or spatula
- Grater (for ginger)
Ingredients
- 1 tbsp oil any neutral cooking oil
- 2 medium onions diced
- 1/2 tsp ground coriander
- 1/2 tsp ground cumin
- 1/2 tsp turmeric powder
- 1 inch fresh ginger grated
- 4 garlic cloves minced
- Pinch of salt
- Black pepper to taste
- 700 g cauliflower cut into florets (about 1 head)
- 1 liter 4 cups vegetable stock
- 400 g canned brown lentils drained and rinsed (1 can)
- 400 ml coconut milk 1 can
- 100 g baby spinach
- 1 lime for serving
Instructions
- Sauté Aromatics: Heat a large heavy-bottomed pot over medium heat and add the oil. Once the oil shimmers, add the diced onions and stir occasionally. Cook the onions for about 5 minutes, or until they become soft, translucent, and slightly golden. This step builds the flavor base of the stew, making it fragrant and savory.
- Toast Spices: Sprinkle in the ground coriander, cumin, and turmeric over the softened onions. Stir constantly for 1 minute until the spices release their aroma. Toasting the spices in oil enhances their flavor and infuses the stew with a warm, earthy depth.
- Add Aromatic Flavors: Grate the fresh ginger and mince the garlic cloves. Add them to the pot and stir well, cooking for another 1-2 minutes. The ginger adds a subtle zing, while the garlic provides a rich, aromatic undertone that complements the spices beautifully.
- Season the Base: Add a pinch of salt and black pepper to taste. This ensures the flavors in the aromatics and spices are well-balanced before adding the vegetables and liquids. Taste at this stage to adjust seasoning lightly.
- Incorporate Cauliflower: Cut the cauliflower into medium-sized florets and add them to the pot. Stir gently to coat each piece evenly with the spiced onion mixture. Let the cauliflower cook for 2-3 minutes, allowing it to absorb the fragrant flavors from the aromatics and spices.
- Add Vegetable Stock: Pour in the vegetable stock, scraping the bottom of the pot with a wooden spoon to release any caramelized bits stuck to the pan. These bits add a deeper flavor to the stew. Bring the mixture to a gentle simmer.
- Simmer Until Tender: Cover the pot and reduce the heat to low. Allow the cauliflower to cook for 15-20 minutes, or until it becomes tender when pierced with a fork. If using dry lentils instead of canned, add them at this stage so they have enough time to soften.
- Add Lentils and Coconut Milk: Stir in the drained and rinsed canned lentils, followed by the coconut milk. Mix thoroughly to combine all ingredients. Allow the stew to cook for another 5-10 minutes on low heat, letting the flavors meld together. The coconut milk adds creaminess and balances the spices, creating a rich, comforting texture.
- Wilt Spinach: Add the baby spinach to the pot and gently stir until wilted, about 2 minutes. Spinach not only adds color but also provides additional nutrients and a fresh, slightly earthy flavor to the stew.
- Adjust Seasoning: Taste the stew and add extra salt, pepper, or a squeeze of lime juice if needed. This final step ensures the seasoning is perfectly balanced, brightening the flavors and adding a touch of acidity to cut through the creaminess.
- Serve Hot: Ladle the stew into bowls, serving hot. Garnish with a wedge of lime and, optionally, sliced hot peppers for an extra kick. Pair it with cooked rice, warm pita bread, or enjoy it on its own for a satisfying, plant-based meal.
Notes
- Lentil Choice: Canned lentils make this stew quick and convenient, but dry lentils can be used if soaked and cooked properly. Brown or green lentils are ideal for texture.
- Cauliflower Prep: Cut the cauliflower into uniform florets to ensure even cooking. Overcooking can make it mushy.
- Spice Flexibility: Feel free to adjust coriander, cumin, and turmeric quantities to suit your taste. Add a pinch of chili powder for heat if desired.
- Coconut Milk: Use full-fat coconut milk for creaminess, or light coconut milk for lower fat content. Shake the can well before opening.
- Serving Options: This stew pairs beautifully with rice, quinoa, warm naan, or pita. It can also be enjoyed as a hearty soup on its own.
