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!
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
- 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
- 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.
- 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.
- 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.
- 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.
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The recipe
1-Pot Red Lentil Cauliflower Dahl
Cauliflower dal is the perfect meal prep-friendly dinner and has its flavors from a warming spice mix called garam masala.
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Servings: 4
Ingredients
- 1 (± 500 g) medium cauliflower
- 1 onion
- 1 tablespoon olive oil
- 1 ½ tablespoon garam masala
- 1 cup (200 g) red lentils
- 14 oz (400 g) canned diced tomatoes
- 14 oz (400 ml) full-fat coconut milk
- 1 can water
- ¼ teaspoon salt more to taste
- 1 ⅓ (260 g) basmati rice
Instructions
Veggies: Finely chop the onion. Wash the cauliflower head and break it up into small florets (the smaller they are, the quicker they will cook). Cut the stem into slices, then into dice.
Sauté the onion and spices: Heat a large pot or skillet with olive oil. Sauté the onion until translucent. Then, add in the garam masala and fry for 1 minute to help it develop its aromas. Add a splash of water to prevent it from burning and help coat the cauliflower in the next step.- Pre-cook cauliflower: Add the cauliflower to the pot and give it a good stir. Cover with a lid and cook for 10 minutes over medium-high heat, stirring once or twice.
Simmer: Add in the lentils, diced tomatoes, coconut milk, and salt. Fill up an empty can with water and add it to the pot. Cover with a lid and simmer for 20 minutes over medium heat.
Cook the rice according to package directions in salted water.
Adjust seasoning with salt if needed. Serve with cooked basmati rice, naan bread, or warmed-up tortillas.
Nutrition
Serving: 1serving (with rice) | Calories: 490kcal | Carbohydrates: 47g | Protein: 18g | Fat: 27g | Saturated Fat: 20g | Fiber: 21g | Sugar: 11g
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