Women First Morgantown ☎ 304-285-5505
Roasted Cauliflower & Lentils in Creamy Coconut Tomato Sauce

Healthy Recipes

Roasted Cauliflower & Lentils in Creamy Coconut Tomato Sauce

Serves 4 · About 50 minutes

Deeply roasted cauliflower, tender lentils and blistered tomatoes folded into a rich coconut-tomato sauce with ginger, garlic and warm spices.

YieldServes 4
Prep15 minutes
Cook35 minutes
Share Recipe Browse Recipes
Plant-ForwardCauliflower and lentils form the heart of the meal.
Fiber-RichLentils and cauliflower contribute satisfying fiber.
Flavor FirstGinger, garlic and spices build depth without relying on heavy seasoning.
Make It a MealServe with brown rice, quinoa or whole-grain flatbread.

Ingredients

Roasted Cauliflower

  • 1 large head cauliflower, cut into florets (about 6–7 cups)
  • 2 tablespoons extra-virgin olive oil
  • 1½ teaspoons smoked paprika
  • 1½ teaspoons ground cumin
  • 1 teaspoon turmeric
  • 1 teaspoon garlic powder
  • ½ teaspoon fine sea salt
  • ½ teaspoon black pepper

Blistered Tomatoes

  • 1 cup cherry tomatoes
  • 1 teaspoon extra-virgin olive oil

Creamy Coconut-Tomato Lentils

  • 1 tablespoon extra-virgin olive oil
  • 1 small yellow onion, diced
  • 6 garlic cloves, minced
  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon smoked paprika
  • ½ teaspoon turmeric
  • ½ teaspoon black pepper
  • 1 teaspoon low-sodium soy sauce or reduced-sodium tamari
  • 1 cup cooked brown or green lentils
  • 1 (13.5-ounce) can full-fat coconut milk
  • ½ cup low-sodium vegetable broth
  • ¼ teaspoon fine sea salt, or to taste

To Finish

  • Juice of ½ lemon
  • ¼ cup chopped fresh parsley or cilantro
  • Brown rice, quinoa or whole-grain flatbread, for serving, optional

Directions

  1. Roast the cauliflower. Heat the oven to 425°F. Toss the cauliflower with 2 tablespoons olive oil, 1½ teaspoons each smoked paprika and cumin, 1 teaspoon each turmeric and garlic powder, ½ teaspoon salt and ½ teaspoon black pepper. Spread on a sheet pan and roast 25–30 minutes, until browned at the edges and tender.
  2. Blister the tomatoes. While the cauliflower roasts, heat 1 teaspoon olive oil in a deep skillet over medium-high heat. Add the cherry tomatoes and cook 5–7 minutes, turning occasionally, until blistered and softened. Transfer to a plate.
  3. Build the aromatic base. Lower the heat to medium. Add 1 tablespoon olive oil and the onion. Cook 5–7 minutes, until soft. Add the garlic and ginger and cook about 1 minute.
  4. Bloom the spices. Stir in the tomato paste, 1 teaspoon each cumin, coriander and smoked paprika, plus ½ teaspoon each turmeric and black pepper. Cook for about 1 minute, stirring.
  5. Simmer the sauce. Pour in the vegetable broth, coconut milk and low-sodium soy sauce. Stir in the cooked lentils and bring to a gentle simmer. Cook uncovered for 10–15 minutes, stirring occasionally, until creamy and slightly thickened.
  6. Bring it together. Fold in the roasted cauliflower and blistered tomatoes. Finish with lemon juice and fresh parsley or cilantro. Taste and add up to ¼ teaspoon additional salt if needed.
  7. Serve. Spoon into bowls as is or serve over brown rice or quinoa with warm whole-grain flatbread.

Pairs Well With

Good companions for serving this recipe:

Women First Morgantown • Find this recipe online: https://www.womenfirstmorgantown.com/roasted-cauliflower-lentils-coconut-tomato.html

A friendly note: These recipes are offered for general wellness inspiration. Individual nutrition needs and food restrictions vary; ask your healthcare professional for personalized guidance.