Lentil Cauliflower Curry or Cauliflower Dal is a healthy, nutritious, delicious dish prepared using simple ingredients from your kitchen in less than 30 minutes. Cauliflower dal is a perfect recipe for a busy weeknight meal that can be served with steamed rice, any variety of flatbreads, or cooked quinoa.
About the recipe
Cauliflower and lentil curry are the best ways to add daily protein and vegetables to your diet. This curry is vegan, gluten-free, dairy-free, and best for people having dietary restrictions.
To make this curry or dal, cook the lentil of your choice in a pressure cooker, instant pot, or stovetop. While the dal is cooking, you pan-roast the cauliflower so that it gets charred. Add this along with tempering to the cooked dal. The combined flavors make this curry irresistibly delicious.
You can also check our popular whole roasted cauliflower, healthy red lentil soup recipe.
Ingredients
Lentil or Dal: I have combined yellow lentils (moong dal) and pigeon peas (toor dal) today. You can use red, green, or brown lentils or combine the lentils of your choice.
Cauliflower: Cut the cauliflower florets lengthwise. You can even combine cauliflower with broccoli florets.
Tempering: For a vegan version, I have tempered it with coconut oil. I have added cumin seeds, asafoetida or hing; curry leaves, and cashews. You can even use butter or ghee to temper for a rich flavor.
See the recipe card below for a full list of ingredients and measurements.
Step-by-step instructions
Pressure cook the dal or lentil
- In a pressure cooker, wash and add toor dal, moong dal, green chilies, ginger, turmeric powder, and water. See that the water is at least half an inch above the dal. (For 1 cup of dal, you need approx 3 cups of water)
- Close the lid and pressure cook for about 8 minutes or two whistles.
- Once the pressure is released, remove the lid and whisk the dal.
Roast Cauliflower
- Cut the cauliflower florets into thirds lengthwise.
- Place a non-stick pan on medium heat and grease it with teaspoon of oil. Add the chopped florets, sprinkle some salt, and pan-fry or roast it till it develops some color on both sides on medium to medium-high flame. Use oil as needed.
Prepare the tempering
- Heat 2 teaspoon oil in a pan. Add cumin seeds and cashews. When they turn golden brown, add the curry leaves and hing. Switch off the flame.
Making of cauliflower and lentil curry (cauliflower dhal)
- Add pepper powder and salt to the cooked dal with water for desired consistency and bring it to a boil.
- Finally, add the tempering roasted cauliflower and mix well.
- Serve hot with any popular Indian bread like naan or steamed rice, or quinoa, and enjoy.
Tips
- You can also substitute cauliflower with roasted broccoli or asparagus. I have tried both of them, and it equally tastes good.
- Vary the spices as per your taste.
- You can substitute green chilies with jalapeno or serrano pepper. The taste may vary accordingly.
- I have used toor dal and yellow lentil. You can use only one type of lentil or combine red, green, brown, or even black lentils. All tastes good, but the cooking time may vary accordingly. You can check the list of Indian dal or lentils with detailed pictures.
- Hing or asafoetida helps reduce the bloating for some that may be caused by eating dal. If hing is unavailable, then crush and add 2 to 3 garlic cloves for the tempering.
- Instant pot instruction is given in the post above.
Instant Pot Lentil Cauliflower Curry
- Turn on the saute mode of your IP. Drizzle tablespoon of oil. Add the cauliflower and roast them till they are tender yet crisp. Transfer this to a plate.
- Add the remaining oil to your IP. To this, add cumin seeds and cashews. When they turn golden brown, add the curry leaves and hing.
- Now add the lentils, green chiles, ginger, turmeric powder, 3 cups of water, and salt. Deglaze the bottom of your IP.
- Close the lid and turn the vent to the sealing position. Pressure cook on HIGH for 6 minutes. Let the pressure release naturally.
- Open the lid. Turn on the saute mode. If the curry is watery, boil for 2 to 3 minutes. Adjust all the spices at this point.
- Finally, add the roasted cauliflower. Mix and turn off your IP.
- Serve this dal or cauliflower lentil curry with any bread of your choice or steamed rice, and enjoy.
Make ahead and Store
Make ahead: You can make this curry a day before serving and store it in the refrigerator. Note that the curry thickens as it cools down. So add water and adjust the consistency, and reheat on the stovetop or microwave.
Store: Any leftovers can be stored in an airtight conatiner in the refrigerator for 3 to 4 days.
Freeze: You can keep this in freezer safe conatiner for up to 3 months.
Reheat: You can reheat the curry on the stovetop or instant pot. Dal thickens as it cools, so adjust the consistency by adding more water. If frozen, thaw first and then reheat.
Recipe FAQ
One serving of cauliflower dal contains approx 131 calories with 6g of proteins and 4g of fiber.
More Dal & Lentil Recipes
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Recipe card
Lentil Cauliflower Curry | Roasted Cauliflower Dal
Equipment
- Pressure cooker or Instant pot
Ingredients
- ¼ cup Toor dal split pigeon peas
- ¼ cup Moong dal yellow lentil
- 2 Green chilies, finely chopped or slit
- 1 inch Ginger, thinly sliced
- ¼ teaspoon Turmeric powder
- 10 to 12 Cauliflower florets
- 1 tablespoon + 2 teaspoon Coconut oil
- 1 teaspoon Cumin seeds
- 1 tablespoon Cashews chopped
- ¼ teaspoon Asafoetida or Hing (check tips)
- 1 sprig Curry leaves
- ¼ teaspoon Black pepper powder
- Salt to taste
Instructions
Pressure cook the dal or lentil
- In a pressure cooker, wash and add toor dal, moong dal, green chilies, ginger, turmeric powder, and water. See that the water is at least half an inch above the dal. (For 1 cup of dal, you need approx 3 cups of water)¼ cup Toor dal, ¼ cup Moong dal, 2 Green chilies, finely chopped or slit, 1 inch Ginger, thinly sliced, ¼ teaspoon Turmeric powder
- Close the lid and pressure cook for about 8 minutes or two whistles.
- Once the pressure is released, remove the lid and whisk the dal.
Roast Cauliflower
- Cut the cauliflower florets into thirds lengthwise.10 to 12 Cauliflower florets, 1 tablespoon + 2 teaspoon Coconut oil
- Place a non-stick pan on medium heat and grease it with teaspoon of oil. Add the chopped florets, sprinkle some salt, and pan-fry or roast it till it develops some color on both sides on medium to medium-high flame. Use oil as needed.
Prepare the tempering
- Heat 2 teaspoon oil in a pan. Add cumin seeds and cashews. When they turn golden brown, add the curry leaves and hing. Switch off the flame.1 teaspoon Cumin seeds, 1 tablespoon Cashews chopped, 1 sprig Curry leaves, ¼ teaspoon Asafoetida or Hing
- Making of cauliflower and lentil curry (cauliflower dhal)
- Add pepper powder and salt to the cooked dal with water for desired consistency and bring it to a boil.¼ teaspoon Black pepper powder, Salt to taste
- Finally, add the tempering and roasted cauliflower and mix well.
- Serve hot with any popular Indian bread like naan or steamed rice, or quinoa, and enjoy.
Notes
- You can also substitute cauliflower with roasted broccoli or asparagus. I have tried both of them, and it equally tastes good.
- Vary the spices as per your taste.
- You can substitute green chilies with jalapeno or serrano pepper. The taste may vary accordingly.
- I have used toor dal and yellow lentil. You can use only one type of lentil or combine red, green, brown, or even black lentils. All tastes good, but the cooking time may vary accordingly. You can check the list of Indian dal or lentils with detailed pictures.
- Hing or asafoetida helps reduce the bloating for some that may be caused by eating dal. If hing is unavailable, then crush and add 2 to 3 garlic cloves for the tempering.
- Instant pot instruction is given in the post above.
tasty food
Appreciate this post. Will try it out.
Kushi
Thank you. Do let me know how it turned out! Best.
Christina Aleman
Wow, this looks healthy and delicious.
Kushi
Thank you so much 🙂
Christina Aleman
This recipe looks very healthy.
Carol
This looks too good to pass on.......If no pressure cooker, how long should I cook the first lot of ingredients?
Kushi
You can soak the dal / lentils in water for 2 hours, preferably overnight. Drain the water completely. Add twice the amount of water to the dal and cook for 30 to 45 minutes and check if it gets mashed between your fingers. If not continue cooking till its done. Make sure there is enough water else the dal might burn. The time also depends on the altitude.
Carol
Thanks Kushi, I'll give it a try.