Cauliflower Lentil Curry with Sesame Crispy Chickpeas

We love a good nutrient dense recipe over here!

Just like the title suggests, nutrient dense foods are full of nutrients as well as vitamins and minerals (health promoting goodness!) while being low in saturated fats, added sugars and calories.   The best way to increase the nutrient density of your meals is to utilize a lot of fruits, vegetables, whole grains, fish, lean meats, beans, nuts and seeds. This cauliflower lentil curry is a balanced and comforting meal to get you on your way to eating more nutrient dense foods!

An very flexible recipe

This curry contains cauliflower, lentils, spinach, chickpeas and herbs – some pretty nutrient dense foods! The best part about this recipe is it offers a lot of room for flexibility. If there’s an ingredient you don’t have on hand or would rather leave out, there’s endless opportunities to individualize this recipe to make it one of your favorites. Feel free to check out this top 30-list of nutrient dense foods and add whichever you like!

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5 from 3 votes

Cauliflower Lentil Curry with Crispy Sesame Chickpeas

This tasty soup is filling and loaded with nutrients. It is a pretty flexible curry, so if you don't have an ingredient you can always leave it out or substitute it for another vegetable!
Prep Time10 mins
Cook Time35 mins
Course: Main Course, Soup
Keyword: cauliflower lentil curry
Servings: 4


  • Large pot
  • Large skillet
  • Measuring spoons and cups
  • Cutting board and knife


  • 1 tbsp olive oil
  • 1 yellow onion diced
  • 1 inch fresh ginger grated
  • 1 head cauliflower chopped into bite sized pieces
  • 3 tbsp Thai red curry paste or any curry paste/cubes Usually found in the ethnic aisle of the grocery store. Can also substitute with 1 tbsp each of curry powder, chili powder, and minced garlic.
  • 1 tbsp low sodium soy sauce
  • 3-4 cups low sodium broth
  • 3/4 cups dried red lentils
  • 1 tbsp peanut butter (optional)
  • 1 can (14-15oz) full-fat coconut milk
  • 2 cups baby spinach (fresh or frozen)
  • 1 can chickpeas rinsed, drained, and patted dry
  • 1-2 tbsp sesame oil (optional, can also use olive)
  • 1 tbsp raw sesame seeds

For serving

  • 1-2 limes
  • cilantro chopped
  • 1 pomegranate, seeded (optional)
  • Rice


  • Heat 1 tbsp olive oil in a large pot over medium heat. Add the onion and cook for about 3 minutes. Add the ginger, cauliflower, and curry paste and cook until fragrant, about 2 minutes.
  • Add 3 cups broth, lentils, soy sauce, coconut milk, and peanut butter. Bring the mix to a boil over high heat, then reduce heat to low. Cover and simmer 15-20 minutes, or until lentils are soft. Add the spinach at the end, as it only needs a few minutes to cook.
  • Meanwhile, heat a large skillet over medium heat. Add the sesame oil and chickpeas. Cook, stirring occasionally until the chickpeas are crisped all over, about 5-10 minutes. Add 1 tbsp of soy sauce and sesame seeds, tossing to combine. Cook another minute and remove from heat.
  • To serve, ladle the curry over the rice and top with cilantro, fresh lime, and pomegranate.

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