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Indian Cauliflower and Lentil Stew [Vegan, Gluten-Free, Oil-Free]

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This recipe is super quick, super yummy, and super flavorful because it packs in a triple threat of cauliflower, lentils, and kale. What more could you want in a meal? All of the bright, fresh flavors come shining through without any added oils, making this a healthy and lighter alternative to heavier stews. Make a ton and eat it throughout the week for easy dinners.

Indian Cauliflower and Lentil Stew [Vegan, Gluten-Free, Oil-Free]

This Recipe is :

Oil Free / Low Fat Vegan


  • 2 cups red lentils
  • 5 cups cauliflower cut into florets (about half a head of cauliflower)
  • 2 cups red onion
  • 3 bay leaves
  • 3 tablespoons minced garlic
  • 2 tablespoons minced ginger
  • 1 tablespoon coriander, ground
  • 1 1/2 teaspoons sea or kosher salt (plus more to taste)
  • 1 teaspoon ground chili flakes
  • 1 teaspoon smoked paprika
  • 2 teaspoon turmeric
  • 3 1/2 cups water (or more if needed)
  • 1 1/2 cups light coconut milk (1 can) – or you can use almond milk heated with 1 tablespoon cornstarch, tapioca, or arrowroot to thicken, if wanting a lower fat alternative
  • 4-5 cups chopped kale (I used Tuscan, but any variety of greens will work)
  • 1/4 cup minced parsley
  • 1 tbsp fresh lemon juice


  1. Place spices and onion into a large pot. Sauté by adding a few tablespoons of water into pan, and onions are softened.
  2. Add in red lentils, cauliflower, and water and cook until red lentils have creamed out and cauliflower has softened. About 15 minutes.
  3. Add in coconut milk (or thickened almond milk), and stir in kale, parsley, and lemon juice.
  4. Serve over rice with additional parsley and fresh sprouts if desired.
  5. Thickens as it sits the next day. Enjoy thick like a stew, or thin it out with additional water if you prefer it more like a daal.





International plant-based and gluten-free recipes made using seasonal ingredients. Jessica is a certified plant-based chef, and has a certification in plant-based nutrition. She is a passionate educator, and has taught science, community gardening, and food education for the last 17 years. She holds a Master’s in Science Education and is a certified NYS biology teacher. Jessica now combines her passion for cooking & gardening with her passion for teaching. She writes recipes and photographs her food blog, Garden Fresh Foodie, a blog devoted to plant-based, gluten free, seasonal recipes.  Jessica teaches as an adjunct professor at Daemen College, as well as healthy cooking classes in the Buffalo, NY area wherever there’s a table and an outlet! Her recipes are featured on the Food Revolution Network (a program begun by John Robbins, of Diet for a New America & The Food Revolution) as well as a plant-based prepared food company called Veestro.com. Her recipes have been featured on Forks Over Knives, TasteSpotting, FoodGawker, and Finding Vegan. 



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10 comments on “Indian Cauliflower and Lentil Stew [Vegan, Gluten-Free, Oil-Free]”

Click to add comment
Annie Johnson
2 Years Ago

Will try this today.

Claire Pierce
2 Years Ago

Paula Lewis

Micky Colvin
2 Years Ago

Tim Colvin

Angela Cruz
2 Years Ago

Rexi Lola Theresa

Patty Glikman
2 Years Ago

Hope it's a treat and not a threat.

Harsh Chauhan
2 Years Ago

I m proud to be Indian......

Narumi Ii
2 Years Ago

If you have thyroid prob, this is no no.

Gary G Gay
2 Years Ago

Plenty of cauliflowers go around this time of year. Yummy!

Cres Lake
2 Years Ago

More vegan, gluten free AND oil free....thank you...great recipes

Sumanth Manthapuri
2 Years Ago



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