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Lentil and Cauliflower Stew with Prawns

This lentil and cauliflower stew with prawns is a hearty one-pot meal that's perfect when you want something warming and satisfying without spending hours in the kitchen. Tender vegetables, lentils and juicy prawns are gently simmered in a lightly spiced tomato sauce, making it a comforting dish that's ideal for cooler evenings or busy midweek suppers. The lentils make the stew filling and rich in fibre, while the prawns provide lean protein. Cauliflower and kale add plenty of vegetables, creating a balanced meal that's both nourishing and easy to prepare. Serve with rice, quinoa, bulgur or buckwheat, or simply enjoy it with warm flatbread or slices of crusty sourdough to mop up the sauce.
Print Recipe
Prep Time 5 minutes
Cook Time 30 minutes
Resting Time 4 hours
Total Time 35 minutes
Servings: 4 people
Cuisine: Fusion
Calories: 1234
Ingredients Method

Ingredients
  

  • 1 Tbsp olive oil
  • 1 onion chopped
  • 1 garlic clove finely chopped
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • ½ tsp paprika
  • 1 Tbsp tomato purée
  • ½ red bell pepper chopped
  • 1 small cauliflower cut into florets
  • 1 carrot chopped
  • 1 x 400g tin chopped tomatoes
  • ½ cup red lentils
  • 1 cup chopped kale
  • 200 g raw or cooked tiger prawns
  • Salt and freshly ground black pepper

Method
 

  1. Heat the olive oil in a large saucepan or casserole over a medium heat.
  2. Add the onion and cook gently for about 5 minutes until softened.
  3. Stir in the garlic, cumin seeds, coriander seeds and paprika, and cook for 1 minute until fragrant.
  4. Add the red pepper, carrot and cauliflower, followed by the tomato purée. Stir well so the vegetables are coated in the spices.
  5. Pour in the chopped tomatoes and season with salt and pepper.
  6. Add the red lentils and, if needed, a little water or vegetable stock until the vegetables are just covered.
  7. Bring to the boil, then reduce the heat, cover and simmer for about 20 minutes, or until the lentils and cauliflower are tender.
  8. Stir in the chopped kale and cook for another 5 minutes until it has wilted.
  9. Add the prawns. If using raw prawns, cover and cook for 3–5 minutes until they turn pink and are cooked through. If using cooked prawns, simply stir them in and warm through for 1–2 minutes.
  10. Taste and adjust the seasoning before serving.