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Roasted Cauliflower with Lentil Stew

Roasted Cauliflower with Lentil Stew

A Princeton Integrative Health Kitchen Recipe
Adapted by Dr. Meg Mill | September 2, 2025

At Princeton Integrative Health, we believe that food is medicine, and this Roasted Cauliflower with Lentil Stew exemplifies our philosophy of nourishing the body with whole, anti-inflammatory ingredients. This therapeutic dish combines the sulfur compounds in cruciferous cauliflower with the phytonutrient-rich lentils to create a meal that supports detoxification pathways while providing sustained energy and digestive wellness.

This recipe aligns perfectly with our integrative approach to health, delivering bioactive compounds that support immune function, reduce inflammation, and promote optimal gut health. The warming spices we've selected—turmeric, cumin, and ginger—aren't just for flavor; they're powerful therapeutic agents that support circulation, digestion, and cellular health.

The Science Behind the Healing

Why This Recipe Supports Your Health Journey:

  • Anti-Inflammatory Powerhouse – Turmeric and ginger provide curcumin and gingerol compounds that help modulate inflammatory pathways
  • Gut Microbiome Support – High-fiber lentils and vegetables feed beneficial bacteria, promoting digestive health and immune function
  • Detoxification Enhancement – Cruciferous cauliflower contains glucosinolates that support Phase II liver detoxification
  • Blood Sugar Balance – Complex carbohydrates and plant proteins provide steady glucose release, supporting metabolic health
  • Cardiovascular Protection – Rich in potassium, folate, and antioxidants that support heart health and circulation

Therapeutic Ingredients (Serves 4)

  • 4 tablespoons organic coconut oil, divided (provides medium-chain triglycerides for brain health)
  • 2 large heads organic cauliflower (cruciferous vegetable rich in choline and vitamin K)
  • 1 teaspoon organic ginger powder (digestive support and anti-inflammatory)
  • 1 teaspoon organic turmeric powder (contains curcumin for inflammation modulation)
  • 1 teaspoon ground cumin (supports digestion and iron absorption)
  • Himalayan pink salt and organic black pepper, to taste (mineral support and enhanced nutrient absorption)
  • 1 large organic onion, chopped (prebiotic fibers and quercetin)
  • 4 organic garlic cloves, chopped (allicin compounds for immune support)
  • 4 organic carrots, chopped (beta-carotene for eye health and immune function)
  • 4 organic celery stalks, chopped (natural electrolytes and antioxidants)
  • 2 organic sweet potatoes, chopped (complex carbohydrates and beta-carotene)
  • 2 (15-ounce) cans organic brown lentils, drained and rinsed (plant protein and fiber for gut health)
  • 1 tablespoon dried organic rosemary (rosmarinic acid for cognitive support)
  • ½ tablespoon dried organic thyme (antimicrobial properties)
  • 6 cups low-sodium organic vegetable broth (hydration and mineral support)
  • 1 (8-ounce) bag organic frozen sweet green peas (plant protein and B vitamins)
  • 1 bunch organic cilantro, finely chopped (natural chelation support)
  • Juice of 1 organic lemon (vitamin C and citrus bioflavonoids)

Preparation Method

Phase 1: Activate the Cauliflower

  • Preheat oven to 400°F (200°C) to create optimal Maillard reactions
  • Cut cauliflower into uniform florets to ensure even cooking and nutrient preservation
  • Combine with 2 tablespoons coconut oil and therapeutic spices (ginger, turmeric, cumin)
  • Season mindfully with salt and pepper to enhance mineral absorption
  • Roast for 20-25 minutes until golden—this caramelization concentrates nutrients and creates beneficial flavor compounds

Phase 2: Create the Healing Base

  • In a large pot, warm remaining coconut oil over medium heat
  • Begin with aromatic vegetables: sauté onion and garlic for 3 minutes to release allicin and quercetin
  • Add carrots and celery, cooking 3 minutes more to begin breaking down cellular structures for better nutrient availability

Phase 3: Build the Therapeutic Stew

  • Incorporate sweet potatoes, lentils, and herbs (rosemary, thyme) along with vegetable broth
  • Add frozen peas for additional plant protein and B-vitamin content
  • Cover and simmer gently for 20 minutes—low, slow cooking preserves heat-sensitive nutrients
  • Test sweet potatoes for fork-tenderness to ensure optimal digestibility

Phase 4: Complete the Medicine

  • Finish with fresh cilantro and lemon juice—these final additions provide vitamin C and support the body's natural detoxification processes
  • Serve immediately, topping each bowl with the roasted cauliflower to maintain textural contrast and nutrient density

Therapeutic Serving Suggestions

  • For Digestive Support: Pair with fermented sourdough bread to add beneficial probiotics
  • For Protein Completion: Serve over organic quinoa to create a complete amino acid profile
  • For Additional Probiotics: Top with unsweetened coconut yogurt for gut microbiome support
  • For Enhanced Absorption: Drizzle with cold-pressed olive oil rich in vitamin E

Clinical Pearl

For maximum therapeutic benefit, prepare the cauliflower in advance and store separately. Reheat in the oven briefly before serving to preserve the beneficial compounds created during the roasting process while maintaining the desired texture that supports mindful eating practices.

This recipe reflects Princeton Integrative Health's commitment to using food as medicine, combining evidence-based nutrition science with the healing wisdom of traditional culinary practices.