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Cauliflower with Yellow Lentils and Peas

Cauliflower-yell-lentils

The continuing challenge for people with diabetes – or people who just want to eat a healthy, low calorie, low carbohydrate diet – is the constant search for food that is satisfying, tasty and interesting while fitting our dietary requirements. Even the most committed among us will occasionally feel burned out, or possibly just rebellious in our food choices. Amy Tenderich over at DiabetesMine expressed it perfectly in her post this morning titled Losing Control

"I noticed that gradually, over this year’s Holiday Season in particular, I’ve started throwing caution to the wind more and more often and indulging in carb-heavy foods I’ve rarely touched in the years since my diagnosis: crackers, granola, muffins, rice chips, tortilla chips, potato chips and various forms of rice. These items taste GOOD, and I missed them terribly!"

This will happen to all of us, and we'll all deal with it in different ways. For me, the answer is in keeping variety and taste in my diet as much as possible. Cauliflower is a wonder food, and the same is true for lentils, but steamed cauliflower and puddles of boiled lentils can get boring fast. This preparation, fairly quick and with a zingy flavor that's anything but boring, is only 64 calories a serving and 13 grams of carbohydrate (of which 6 are fiber). This kind of food helps me stay on track!

I'm not saying it's as good as a bowl of tortilla chips or a nice plate of risotto...but it's this kind of variation and variety that I turn to when I'm feeling my resolve to eat good food crumbling... 

Cauliflower with Yellow Lentils and Peas

Adapted from a recipe in Indian Vegetarian Food by Sumana Ray.

Print recipe only.

Serves 6

Ingredients

  • 1 cup yellow lentils (red lentils or split green peas may be substituted)
  • 3 cups cauliflower, cut into small flowerets
  • 2 tablespoons butter
  • 1/2 teaspoon cumin seed (whole)
  • 2 bay leaves
  • 2 green chillis, cut lengthwise
  • 1/3 cup green peas (fresh or frozen)
  • 1/2 teaspoon ground turmeric
  • Salt to taste

Method

1. Bring 3 cups water to a boil and add the lentils. Stir, reduce heat and simmer, covered, 30 minutes. Stir, and set aside, covered. 

2. Meanwhile, place the cauliflower in a steamer basket or similar and steam, covered, for 5 minutes. Remove to a side bowl. 

3. Heat the butter on medium high heat in a pan large enough to eventually hold all the ingredients comfortably. Add the cumin, bay leaves and green chillis and cook, stirring, for about 30 seconds. Add the turmeric and stir to combine. Add the lentils (including any liquid left in the pan), cauliflower and green peas. Stir gently to combine and rewarm the cauliflower and lentils. Season to taste. 

Nutritional Estimate: 6 Servings. Per serving: 84  Calories; 13 g Total Carbs; 6 g Dietary Fiber; 2 g Sugars; 4 g Fat; 10 mg Cholesterol; 23 mg Sodium; 5 g Protein. 

Print recipe only.

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