HelloFresharrow right iconarrow right iconRecipesarrow right iconarrow right iconIndian Cauliflower & Lentil Bowl
Indian Cauliflower & Lentil Bowl

Indian Cauliflower & Lentil Bowl

with Pumpkin & Mango Chutney Dressing

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We’ve brought the fragrant and addictive flavours of India into a refreshing and hearty bowl of goodness! With mildly spiced cauliflower and lentils, plus fresh greens, zingy pickled onions and a creamy and sweet combo of yoghurt and mango chutney, this meal will fill you up while letting you feel virtuous and wholesome at the same time. Win win!

Tags:Low Calorie
Allergens:Tree NutsMilk

Always read product labels for the most up-to-date allergen information. Visit hellofresh.co.nz/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed

Total Time40 minutes
Cooking difficultyEasy
Serving amount
Ingredientsarrow down iconarrow down icon
Serving amount

1 portion


1 packet

peeled pumpkin

½ sachet

mild North Indian spice blend

½ unit

red onion

1 tin


1 bag


1 tub

mango chutney

1 packet

slivered almonds

(ContainsTree Nuts)

1 packet


1 bag

spinach & rocket mix

1 packet

Greek-style yoghurt


Not included in your delivery

olive oil

4 tbs


4 tbs

rice wine vinegar (for the onion)

1 tsp

rice wine vinegar (for the dressing)

½ tsp

brown sugar

¼ tsp


Nutrition Values/ per serving
Nutrition Valuesarrow down iconarrow down icon
/ per serving
Energy (kJ)0 kJ
Energy (kJ)1890 kJ
Fat13.4 g
of which saturates2.5 g
Carbohydrate50.8 g
of which sugars31.8 g
Dietary Fibre0 g
Protein23 g
Cholesterol0 mg
Sodium387 mg
Utensilsarrow down iconarrow down icon
Baking Paper
Baking Tray
Chopping board
Small Bowl
Large Non-Stick Pan
Large Bowl
Instructionsarrow up iconarrow up icon
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Preheat the oven to 240°C/220°C fan-forced. Cut the cauliflower into small florets. Chop the peeled pumpkin into 2cm chunks. Place the cauliflower, pumpkin and mild North Indian spice blend (see ingredients list) on an oven tray lined with baking paper. Season with salt and pepper, drizzle with olive oil and toss to coat. Arrange in a single layer, then roast for 20-25 minutes or until tender. TIP: Cut the veggies to the correct size so they cook in the allocated time!


While the veggies are roasting, thinly slice the red onion (see ingredients list). In a small bowl, combine the water, rice wine vinegar (for the onion) and a good pinch of sugar and salt. Scrunch the red onion in your hands, then add to the pickling liquid and stir to coat. Set aside until serving.


Drain and rinse the lentils. Roughly chop the parsley. In a small bowl, mix together the mango chutney, rice wine vinegar (for the dressing), brown sugar, the salt and a drizzle of olive oil. Season with pepper.


When the veggies have 10 minutes remaining, heat a large frying pan over a medium-high heat. Add the slivered almonds and toast, stirring, for 3-4 minutes, or until golden. Transfer to a plate. Return the frying pan to a medium-high heat with a drizzle of olive oil. Add the lentils and cook, tossing, for 4-5 minutes or until softened and heated through.


In a large bowl, add the pumpkin and cauliflower, lentils, currants, spinach & rocket mix and 1/2 the parsley. Add the mango chutney dressing and toss to coat just before serving.


Drain the pickled onions. Divide the lentil salad between bowls. Top with the pickled onions and the Greek yoghurt. Garnish with the slivered almonds and remaining parsley.