Name: Microwave Cauliflower and Lentil Curry
Prep time: 5 min
Cook time: 19 min
Total time: 24 min
Ingredients: 150 g Cauliflower Florets, Cut Into Bite-Sized Pieces; 100 g Red Lentils, Rinsed and Drained; 400 ml Vegetable Stock; 1 Small Onion, Finely Chopped; 2 Garlic Cloves, Minced; 1 tbsp Curry Powder; 1 tsp Ground Turmeric; 1/2 tsp Ground Cumin; Salt and Pepper, to taste; 1 tbsp Tomato Puree; 1 tsp Olive Oil; 100 ml Coconut Milk; Fresh Coriander, Chopped for Garnish; Lemon Juice, for Garnish

Ingredients

150g Cauliflower Florets Cut Into Bite-Sized Pieces
100g Red Lentils Rinsed and Drained
400ml Vegetable Stock
1 Small Onion Finely Chopped
2 Garlic Cloves Minced
1 tbsp Curry Powder
1 tsp Ground Turmeric
1/2 tsp Ground Cumin
Salt and Pepper to taste
1 tbsp Tomato Puree
1 tsp Olive Oil
100ml Coconut Milk
Fresh Coriander Chopped for Garnish
Lemon Juice for Garnish

Method

Step 1: Prep

Start by rinsing the lentils under cold water until the water runs clear. This helps to remove any dust or debris and reduces the need for soaking. This is the benefit of using red lentils.

Step 2: Cook Onion and Garlic

In a microwave-safe bowl, combine the chopped onion, minced garlic, olive oil, curry powder, turmeric, and cumin. Microwave on high for 2 minutes or until the onions are soft.

Raw onion topped with various spices in a glass bowl for the microwave

Stir halfway through to ensure even cooking. This step helps to unlock the flavours of the spices and soften the onions, enhancing the overall taste of the curry.

Step 3: Continue to Cook

To the same bowl, add the cauliflower, rinsed lentils, vegetable stock, tomato purée, salt, and pepper. Mix well to ensure everything is evenly distributed.

Cover the bowl with a microwave-safe lid or cling film (pierced a few times) and microwave on high for 15 minutes, or until the lentils and cauliflower are tender.

Stir halfway through the cooking time to ensure even cooking.

Raw cauliflower and red lentils in a bowl

Raw cauliflower, lentils and spices in a bowl with stock

These timings are based on a 900w microwave. If using a higher-wattage microwave, check the lentils after 12 minutes. Try 18 minutes if using a lower-wattage microwave.

Step 4: Add Coconut Milk

Carefully remove the bowl from the microwave and stir in the coconut milk. This adds a creamy texture and a hint of sweetness that balances the spices. Let it sit for a minute or two.

Cualiflower curry in a glass bowl from a above with coconut milk and lentils and marble worktop in the background

Step 5: Serve

Ladle the curry into bowls, squeeze a little lemon juice over each serving, and sprinkle with fresh coriander.

Close up of microwave cauliflower and lentil curry garnished with chopped coriander

Tweaks

Add Green Stir in a handful of fresh spinach during the last 2 minutes of cooking. Spinach adds colour and texture, and is packed with nutrients. It wilts quickly in the heat, so only add towards the end.
Give It Texture Sprinkle roasted cashews on top of the curry before serving. They add a delightful crunch and nuttiness contrasting the soft texture of the lentils and cauliflower.

Substitutes

Swap Lentils for Chickpeas Instead of red lentils, use a 400g can of chickpeas (drained and rinsed). Chickpeas won’t require as much cooking time so reduce the cooking by 5 minutes.
Replace the Cauliflower For a sweeter flavour, substitute 150g of cauliflower with sweet potato, peeled and cut into small cubes. Sweet potatoes will cook in a similar time to the cauliflower.

Storage

In the Fridge First, allow the curry to cool to room temperature before transferring it to an airtight container and storing in the fridge for up to 3-4 days.

In the Freezer Cool the curry completely and portion it into suitable freezer-safe containers or bags. Seal well, label with the date, and freeze for up to 3 months.

Tips

Use Uniform Pieces Cut your cauliflower into even-sized pieces to ensure uniform cooking. Larger pieces may remain too crunchy, while smaller ones could become mushy.

Adjust Seasoning at the End Spices can change in intensity when cooked in a microwave. Taste your curry after it’s fully cooked and adjust the seasoning, adding more salt, pepper, or curry powder if needed.

Add Liquid to Reheat If you’re reheating leftovers, add a little water or vegetable stock to prevent the curry from drying out. Stir well and check the temperature to ensure it’s heated throughout.

Use a Large Dish Choose a deep, microwave-safe dish or bowl to cook your curry. This helps to contain the sauce and prevent it from spilling over as it bubbles up during cooking. A deep dish also makes it easier to stir.