Target Health Blog

Green Cauliflower with Red Lentil Sauce & Black Mustard Seeds

February 4, 2019

Target Healthy Eating

My favorite colors are orange and green. Green cauliflower first caught my eye because the color this year is intense. I then needed to add something orange and vegetarian. Many ingredients came to mind, but red lentils won out. This recipe is not only colorful but delicious, low calorie and healthy. ©Joyce Hays, Target Health Inc.
This can be a side dish or a main vegetarian dish. It would go well with any fish or seafood, beef or lamb. ©Joyce Hays, Target Health Inc.

Ingredients for Cauliflower

1 Large head green cauliflower

Extra virgin olive oil to sautee the cauliflower

10 fresh garlic cloves, sliced thickly, sautee with cauliflower

Two anchovy fillets ground in mortar & pestle with 2 cloves garlic (sautee with cauliflower)

1 Pinch black pepper

1 Pinch chili flakes

Ingredients for Lentil sauce

3 Tablespoons extra virgin olive oil

1 Large onion, chopped

10 Garlic cloves, sliced or chopped

1 Tablespoon Cento tomato paste

1 Teaspoon ground cumin

1 Teaspoon cardamom

1 Teaspoon curry

1 Tablespoon black mustard seeds, toasted

1 Jalapeno, seeded, then chopped well

1 Pinch black pepper

1 Pinch chili flakes

1 Can Cento tomatoes (use all juice in can)

1 Quart chicken broth, or more

2 Cups coconut water

1 Cup red lentils

1 Large carrot, peeled and chopped

Zest of 1 lemon

Juice of 1 lemon

3 Tablespoons chopped fresh cilantro

I ordered the green cauliflower from and the red lentils from ©Joyce Hays, Target Health Inc.
Use red lentils; not brown, not yellow. ©Joyce Hays, Target Health Inc.


  1. Get all your chopping, slicing, cutting, grinding done first.
Chopping carrots. ©Joyce Hays, Target Health Inc.
Chopping onions and garlic. ©Joyce Hays, Target Health Inc.
  1. Separate the cauliflower florets and steam for 1 minute. Drain and let it cool down.
©Joyce Hays, Target Health Inc.
  1. Add oil to a skillet and add the first 6 ingredients. Sautee everything until the garlic gets golden brown and the cauliflower is softer but not mushy. Remove the contents and put into the bowl you will serve this dish from.
  2. In a large pot with a lid, heat 3 Tablespoons oil over a medium flame, until the oil starts to shimmer. Add onion, jalapeno, black mustard seeds and garlic, and saut? until golden, about 4 minutes. Consider, using a screened cover, so that when you toast the black mustard seeds, they don't pop out and hit you in the eye. When done, separate out the mustard seeds and set them aside for garnish later.
You can toast the black mustard seeds separately, as you see above. ©Joyce Hays, Target Health Inc.
  1. Stir in Cento tomato paste, cumin, black pepper and chili flakes and all spices and saut? for 2 minutes longer.
  2. Add the large can of Cento tomatoes with the juice, add the chicken broth, 2 cups coconut water, lentils, lemon zest, lemon juice, cilantro and carrot and let it simmer, for a few minutes.
Adding cilantro to the lentil sauce. ©Joyce Hays, Target Health Inc.
  1. Next, partially cover pot with the lid, and turn down the heat. Continue to simmer until the lentils are soft. Figure 25 to 35 minutes.
  2. Next, get out your food processor, and divide the sauce into two. Pour half of the sauce into the food processor and pulse until the contents have become as smooth as a paste. Now, with a spatula, scrape the contents of the food processor back into the pot and mix everything together.
Have of the lentil sauce is in food processor, pulsing until very smooth. ©Joyce Hays, Target Health Inc.
  1. Later, if you need to, reheat the sauce. You might find that over time, the sauce thickens a little. Simply, keep extra chicken broth on hand and add as much as you need, to keep the lentils, the consistency of a sauce.
Here the consistency was too thick, so I added nearly a half can more of chicken broth, adding small amounts at a time and stirring it in well, before I added the next. ©Joyce Hays, Target Health Inc.
  1. Serve the lentil sauce over the green cauliflower and garnished with a tiny bit of shredded coconut and/or extra cilantro. Sprinkle a few of the toasted black mustard seeds over the sauce, just before you serve.
©Joyce Hays, Target Health Inc.
©Joyce Hays, Target Health Inc.
Chilled Chardonnay was perfect with this meal. ©Joyce Hays, Target Health Inc.

From Our Table to Yours

Have a Great Week Everyone!

Bon Appetit!

Contact Target Health

Reach out today and let us know how we can help you!
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form