This easy, cozy dish is proof that you don't need a million ingredients (just 7!) or fancy techniques to make an amazing dinner. Cauliflower dal is packed with red lentils, naturally plant-based, and has its flavors from a warming spice mix called garam masala. Bonus: it's meal prep-friendly and can be prepped up to 5 days ahead!

Bright range cauliflower red lentil dal in a beige ceramic bowl with an orange rim.

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Why you'll love this recipe
Key ingredients and substitutions
Elo's tips
Step-by-step instructions
Meal prep and storage tips
Serving suggestions
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The recipe

Why you'll love this recipe

Cauliflower dal is a fuss-free dinner for busy nights or quick Sunday meal prep sessions! Minimal prep time? Check. Just a handful of ingredients? Check. Comes together in 1 pot? Double check.
It's the ultimate plant-based dish! It's loaded with tender cauliflower and packed with plant protein from the red lentils.
You don't need an entire spice cabinet to nail this recipe. Just one allrounder (garam masala) that's easily available at almost any grocery store.
Make it a zero-waste recipe by using the whole cauliflower: leaves, florets, and even the stalk. As long as you chop it up into small pieces, it will soften with the rest of the ingredients.
You can make it with any vegetable you have on hand; the rest are pantry ingredients. During summer, I like to make this zucchini dal version.

Key ingredients and substitutions

Ingredients for a cauliflower dal with descriptive labels on a white marble board.

Red lentils: They add protein and form the base of the dal. You can replace them with yellow lentils or split mung beans.
Cauliflower: Use a medium cauliflower head. If it's too big you can always use the leftovers to make quick pickled cauliflower or this cauliflower rice pilaf. Frozen cauliflower florets work, too.
Tomato puree/canned diced tomatoes: It adds tanginess to the sauce. You can swap it for canned diced tomatoes if you don't have tomato puree.
Full-fat coconut milk: Needed for a creamy, velvety finish. Use canned full-fat coconut milk (preferably without gums and emulsifiers), not boxed light coconut milk.
Garam masala spice blend: A must for dal!

Elo's tips

Rinse the red lentils under cold water until the water runs clear to remove any dust or debris.
Break the cauliflower head into very small florets. They will cook quicker and make the dal more enjoyable.
Toast the garam masala spices in oil before adding the cauliflower. The heat helps it develop all its flavors.
Adjust the consistency. If the dal feels a little thick, add in a splash of water. If it's too thin, let it simmer a bit longer to thicken (but not too long to prevent the lentils from being mushy).

Step-by-step instructions

Cauliflower florets in a beige colander.

Step 1: Prep the veggies. Break the cauliflower up into florets and rinse them under cold water. Cut the stem and leaves (if using) into small pieces. Then, peel and dice the onion.

Sautéed onion dice in brown spices in a black cast-iron braiser.

Step 2: Sauté. Heat a sturdy pot or a cast-iron braiser with a drizzle of olive oil. Once it's hot, sauté the onion until soft and translucent. Add the garam masala to the pot and fry for 1 minute. Then, add a splash of water to prevent it from burning and help coat the cauliflower. Add in the florets, cover with a lid, and steam for 10 minutes to pre-cook them.

Red lentils and cauliflower simmering in a light orange broth.

Step 3: Add in the rest of the ingredients. Start with the lentils, then pour in the tomato puree/diced tomatoes, coconut milk, and salt. Fill the coconut milk can with water and stir it in. Cover the pot with a lid.

Bright orange red lentil cauliflower dal in a black cast-iron pot.

Step 4: Simmer for 20 minutes until the lentils are soft. Adjust seasoning with salt if needed.

Meal prep and storage tips

Meal prep: Store the dal in a large airtight container or divide it into 4 separate meal prep containers. If you're serving it with cooked rice, you can add it to the containers, too.

Fridge: You can store the dal in the refrigerator for 4-5 days. Reheat it over low-medium heat on the stovetop or in the microwave with a splash or water to thin it out if needed.

Freezer: This dal freezes beautifully for up to 3 months.

Serving suggestions

Ladle the rice over fluffy jasmine or basmati rice for a satisfying meal.
Serve it with naan, a flatbread, or warmed-up tortillas. Make sure they are gluten-free if needed.
Top it with fresh cilantro and add a squeeze of lime to make it more refreshing.
Stir in a dollop of your favorite unsweetened plant-based yogurt for extra creaminess.