Lentil And Cauliflower Stew

Total Time: 1 hr 10 mins Preparation Time: 25 mins Cook Time: 45 mins

Ingredients

• 1 cup long-grain rice
• 3/4 teaspoon salt
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 4 garlic cloves, minced
• 2 carrots, thinly sliced
• 1 cup lentils, rinsed and picked over
• 3/4 lb plum tomatoes, coarsely chopped or 1 1/2 cups canned tomatoes, with their juices
• 2 cups vegetable broth
• 1 teaspoon ground ginger
• 1/2 teaspoon ground coriander
• 1/8 teaspoon ground allspice
• 4 cups cauliflower florets
• 1 cup plain nonfat yogurt

Recipe

• 1 in a medium saucepan, bring 2 1/4 cups of water to a boil. add the rice and 1/4 teaspoon of the salt, reduce to a simmer, cover and cook until the rice is tender about 17 minutes.
• 2 meanwhile, in a large nonstick saucepan, heat the oil. add the onion and garlic and cook, stirring occasionally, until the onion is softened, about 7 minutes. add the carrots and cook, stirring occasionally, until the carrots are crisp tender, about 4 minutes.
• 3 add the lentils to the pan, stirring to coat. add the tomatoes, broth, ginger, coriander, allspice, and the remaining salt and bring to a boil. reduce to a simmer, cover, and cook until the lentils have begun to soften, about 10 minutes. stir in the cauliflower, cover, and cook until the lentils and cauliflower are tender, about 10 minutes.
• 4 serve lentils and cauliflower stew over rice with a dollop of yogurt.