Red Lentil and Cauliflower Dal

I make this Red Lentil Dal for my family A LOT. It’s delicious, easy to make and flexible for whatever vegetables you may have on hand. Red lentils are brimming with nutrition, easy to digest and cook in no time at all with no soaking required. Chickpeas, cubed tofu, cubed potatoes, cubed sweet potatoes, green peas, spinach, kale and so many other veggies make great options in this soup. When selecting the curry powder you’re going to use, make sure it’s one you’ve tried before and really enjoyed. The flavor of curry powder blends can vary greatly between brands with some being quite hot as well.

Red Lentil and Cauliflower Dal with Coconut Milk

Creamy, nutrition packed and so good, this dal is great as it is but for a bigger meal serve with rice and naan. It's a really quick and flexible recipe, plus it doubles and freezes well.
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Author: Bronwyn


  • 2 tbsp olive oil
  • 1 tbsp black mustard seeds
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 tbsp ginger, finely minced or micro-planed
  • 1 tsp ground tumeric
  • 2 tbsp curry blend powder (use one you love)
  • 3 large carrots, diced
  • 2 cups red lentils
  • 6 cups vegetable stock
  • 1/2 large cauliflower, cut into bite size pieces
  • 1 cup full-fat coconut milk
  • 14 oz canned diced tomatoes
  • Salt to taste (~1 tsp)


  • In a large, heavy bottom pot, warm the oil over medium heat. Add in the mustard seeds and let them sit until you hear some popping start.
  • Add in the diced onion and sauté until the onion is softened, about 5 minutes.
  • Add in the garlic, ginger, tumeric, and curry powder. Sauté until very fragrant, stirring continuously for about a minute. Slowly stream in the vegetable stock to deglaze the pot.
  • Add in the carrots and lentils, turn the heat to high, reducing to medium once it starts boiling and cook for 10 minutes, stirring occasionally.
  • Add in the cauliflower. Cook for another 5-8 minutes or until the lentils are well cooked and the cauliflower has softened.
  • Stir in the coconut milk, diced tomatoes and salt.
  • Serve topped with a swirl of coconut milk, cilantro or baby greens, if desired.
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