Recipe courtesy of
Amanda Neal
for
Food Network Kitchen
Recipe courtesy of
Amanda Neal
for
Food Network Kitchen
Watch how to make this recipe.
Cauliflower and Lentil Parmesan
Getting reviews...
- Level: Easy
- Total: 1 hr 25 min (includes cooling time)
- Active: 25 min
- Yield: 8 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 173
- Total Fat
- 10 grams
- Saturated Fat
- 3 grams
- Cholesterol
- 13 milligrams
- Sodium
- 739 milligrams
- Carbohydrates
- 16 grams
- Dietary Fiber
- 4 grams
- Sugar
- 8 grams
- Protein
- 7 grams
This Cauliflower and Lentil Parmesan is a healthy and hearty plant-based twist on the Italian American classic. Roasted cauliflower steaks and tender lentils replace the traditional chicken or eggplant, bringing a satisfying texture and depth of flavor. Baked in marinara sauce and layered with gooey mozzarella and toasted breadcrumbs, this dish is comforting and nourishing – plus, it’s easy to clean up! It’s the kind of bold and savory meal that proves vegetables can hold their own at the center of the plate, and it’s perfect for weeknight dinners or a cozy weekend bake. Serve it with crusty bread or a side salad to round out the experience.
- Level: Easy
- Total: 1 hr 25 min (includes cooling time)
- Active: 25 min
- Yield: 8 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 173
- Total Fat
- 10 grams
- Saturated Fat
- 3 grams
- Cholesterol
- 13 milligrams
- Sodium
- 739 milligrams
- Carbohydrates
- 16 grams
- Dietary Fiber
- 4 grams
- Sugar
- 8 grams
- Protein
- 7 grams
Ingredients
NEW: You can now switch to Cook Mode to keep your screen awake.
Directions
- Preheat the oven to 425 degrees F.
- Cut the cauliflower through the core into 6 “steaks,” each about 1/2 inch thick. If any small florets fall apart when slicing, add them to a large bowl. Set the cauliflower steaks aside.
- Reserve 6 tablespoons of the marinara sauce. Add the remaining sauce to the bowl with the small florets, then stir in the lentils, oregano, sugar, garlic powder, onion powder, crushed red pepper flakes, 1 1/2 teaspoons salt, several grinds of black pepper and 1/2 cup water to evenly combine.
- Transfer the mixture to a 9-by-13-inch baking dish. Top with the cauliflower steaks (it’s okay if you need to shingle or overlap them slightly to fit in the dish). Drizzle over 2 tablespoons of the olive oil and sprinkle with a pinch of salt and a couple grinds of black pepper.
- Bake until the cauliflower is tender and golden brown at the edges and the lentils are very tender and saucy, about 45 minutes. Remove from the oven and increase the temperature to 475 degrees F.
- Spoon the reserved 6 tablespoons marinara over the cauliflower steaks, then top each with a slice of mozzarella. Toss the panko with the remaining 1 tablespoon olive oil, a pinch of salt and a couple grinds of black pepper in a small bowl until combined. Sprinkle the panko around the cheese and on top of the lentils and sauce. Return to the oven and bake until the panko is golden and crisp and the cheese is melted, 8 to 10 minutes.
- Let the casserole sit for 5 minutes to cool slightly. Top with torn or sliced basil before serving.
Cook’s Note
Food Network defines diabetes friendly as 30 grams or less of carbohydrates per serving. Lower fat is defined as 15 grams or less total fat per serving and lower calorie is defined as 400 calories or less per serving.
