SLOW COOKER LENTIL STEW WITH CAULIFLOWER

Lentils, cauliflower and sweet potato combine to create a filling stew brought to life with the warm spices of curry powder, ginger and cardamom. Heating the seeds and sauteing the vegetables enhance the flavors in this dish, but if time is of the essence, all the ingredients can go into the slow cooker at the same time.

If made with vegetable broth, this recipe is vegan. Meat eaters can substitute chicken broth and stir in sliced cooked chicken sausage before serving.

1 tablespoon mustard seeds

2 teaspoons olive oil

1 medium onion, diced

1 red bell pepper, diced

1 celery stalk, diced

2 garlic cloves, minced

2 teaspoons curry powder

1/2 teaspoon ground ginger

1/2 teaspoon ground cardamom

1 cup dried green lentils, rinsed and picked through 2 cups cauliflower florets

1 medium sweet potato, peeled and diced 1 (14-ounce) can crushed tomatoes

4 cups vegetable or chicken broth

2 bay leaves

1 lemon, juiced

Chopped fresh cilantro leaves for serving (optional)

Heat a large dry skillet over medium heat. When hot, add the mustard seeds and toast until fragrant and beginning to pop, about 1 minute, being careful not to burn the seeds. Add the oil, onion, bell pepper and celery and cook until onion and pepper are soft, about 5 to 6 minutes. Stir in garlic, curry powder, ginger and cardamom, and cook until spices become fragrant, about 2 minutes.

Transfer the spice and onion mixture to a slow cooker. Add lentils, cauliflower, sweet potato, tomatoes, broth and bay leaves. Stir well to combine. Cook until lentils and sweet potato are tender, about 5 hours on Low.

Taste and adjust seasoning, if needed. Stir in lemon juice just before serving and top with fresh cilantro, if desired. Refrigerate leftovers up to 3 days. Although the dish may be frozen up to 3 months, the texture of the lentils will become mushy. Reheated leftovers may need additional broth for a thinner consistency.

Makes 6 (1-cup) servings.

Per serving: 218 calories (percent of calories from fat, 11), 12 grams protein, 40 grams carbohydrates, 9 grams total sugars, 8 grams fiber, 3 grams total fat (trace saturated fat), no cholesterol,

604 milligrams sodium.