Please think of the trees before you print this page. Vegan.io looks great on mobile devices too!
Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.
This warm and comforting bowl of cauliflower dal is meant to be the highlight of your week. It is packed with a ton of flavour and a bunch of yummy ingredients that will keep both, your belly and soul full and happy.
Dal is a traditional Indian dish, it is prepared in many different ways so we can't really say there's a specific recipe. We love this kind of food since it allows us to switch it up a bit and make it super versatile.
The basic dal recipe is just a soup made with dried split lentils, peas and/or beans. The pulses are seasoned with cumin, turmeric, and coriander, and some recipes use garam masala as well. Different regions use different spices but it also has to do with personal preference.
Dal is also a really easy and affordable way to have a nourishing and super flavourful meal on the table. So if you are looking to stay within a budget this recipe will come in super handy. Every ingredient is easy to find and on the cheap side.
The flavour of dal is incredible and super hearty but to be honest, I've always found dal made with only pulses a bit boring. I'm not a big fan of the mushy consistency, I feel I'm having baby food or old people's food. I need a bit more texture in my meals.
When I made this recipe I had a big beautiful cauliflower in my kitchen waiting to be eaten. So it just made sense to add it to this dish. It will give us a bit more texture, it adds a ton of nutrients and it makes it more a lot more filling without adding too much to our calorie count.
We have lentils and cauliflower so far. We are also throwing in some potatoes, onions, and tomatoes. There's a lot going on in here and you will benefit from it all. Aside from the nutrients, there's a good amount of carbs and protein as well to make this meal really well rounded.
We now have the perfect meal for some healthy vegan gains! So if you are hitting the gym hard this cauliflower dal is definitely for you. You get about 20g of protein in 506 calories. That's a pretty good deal!
Cauliflower dal is a great recipe for meal prep too. I usually make a big batch so I have enough leftovers for a second or even a third round. It's very easy to reheat, some people like to use the microwave but I rather reheat it on the stove. I just add a bit of water so it doesn't come out dry.
Now that you have your meal sorted out all you need is a good naan bread to go with it. You have a few options here. You can either make your own or buy some at the grocery store. If you have an Indian restaurant nearby you can always get some there. The best of both worlds!
For the cauliflower dal
For the spices
For the bread
For the garnish
|Amount Per Serving|
|Calories 506||From Fat 90|
|% Daily Value*|
|Total Fat 10g||15.4%|
|Saturated Fat 2g||10.7%|
|Trans Fat 0g|
|Total Carbohydrate 87g||28.9%|
|Dietry Fiber 15g||60.3%|
|Vitamin K2 0µg||0%|
|Vitamin A 0µg|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 0.6mg||30.2%|
|Vitamin C 48.83mg||81.4%|
|Vitamin D 0IU||0%|
|Vitamin E 1.65mg||5.5%|
|Vitamin K1 17.82µg||22.3%|
|Folic Acid 0µg|
|Pantothenic acid 1.37mg||13.7%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.