Broccoli, Lentil and Cashew Saute
with rice / curry yogurt
Two curry-infused sauces lend tons of flavor to this simple dish. We love the contrast of the crunchy broccoli with the creamy yogurt sauce, so we recommend letting the broccoli retain a bit of crunch!
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Ingredients
Broccoli, Lentil and Cashew Saute:
- Rice, uncooked white or brown - 3/4 cup
- Broccoli - 12 oz , chopped
- Ginger, fresh - 2 tsp , grated
- Garlic - 2 cloves , chopped
- Stock, any type - 1/2 cup
- Soy sauce, low-sodium - 2 Tbsp
- Curry powder - 1 tsp
- Sugar - 1 tsp
- Red pepper flakes (opt) - 1/4 tsp
- Oil, cooking - 1 Tbsp
- Lentils, cooked - 1 1/2 cups
- Cashews, roasted and unsalted - 2 oz
- Hot sauce (opt) - for serving
Curry Yogurt:
- Yogurt, plain or Greek - 1/2 cup
- Curry powder - 1 tsp
- Lemon juice - 1 tsp
- Honey - 1 tsp
Nutrition Facts
Amount Per Serving
Calories
377
Just a moment...
% Daily Value
Total Fat
11g
16%
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Saturated Fat
2g
9%
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Trans Fat
0g
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Cholesterol
1mg
0%
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Sodium
372mg
15%
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Total Carbohydrate
56g
19%
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Dietary Fiber
7g
29%
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Sugars
5g
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Protein
17g
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Prep
- Rice - (Skip if rice was made ahead for Monday.) For white rice, rinse until clear. Fill a saucepan or Dutch oven (or rice cooker) with rice, water (use 2:1 ratio for water to rice), and some salt. Cover with lid and bring to a boil. Once water boils, stir, lower heat to a low-medium, and cover. Check white rice after ~20 min; brown at ~45 min. Rice is done when it's absorbed all the water. If it's not done, leave the cover on until all water has been absorbed. Take cover off to release steam and fluff with a wooden spoon after 5 minutes. (Can be done up to 5 days ahead)
- Broccoli / Ginger / Garlic - Prep as directed. Store broccoli in one container. Combine ginger and garlic in another container. (Can be done up to 5 days ahead)
- Make saute sauce - Whisk together stock, soy sauce, ginger, garlic, curry powder, sugar and red pepper flakes. (Can be done up to 5 days ahead)
- Make curry yogurt - Combine yogurt, curry powder, lemon juice and honey. (Can be done 1 day ahead)
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Make
- Heat a wok or saute pan over medium-high heat. Add cooking oil and then broccoli and saute until tender but still crunchy, 4 to 5 minutes.
- Add lentils and saute sauce to broccoli and continue cooking until lentils are heated through and sauce is fragrant, 2 to 3 minutes.
- Remove wok from heat and stir in cashews.
- Reheat rice if made ahead.
- Serve saute over rice with curry yogurt on top. Add some hot sauce on top if you’d like. Enjoy!
Nutrition Facts
Amount Per Serving
Calories
377
Just a moment...
% Daily Value
Total Fat
11g
16%
Just a moment...
Saturated Fat
2g
9%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
1mg
0%
Just a moment...
Sodium
372mg
15%
Just a moment...
Total Carbohydrate
56g
19%
Just a moment...
Dietary Fiber
7g
29%
Just a moment...
Sugars
5g
Just a moment...
Protein
17g
Just a moment...
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