Curried Cauliflower with Daal, Hazelnuts, & Cucumber Raita


The general inspiration for this meal comes from Allison Day’s Whole Bowls. However, the details and ingredients in this recipe I’ve cobbled together from a variety of sources and done all the food plan math for you, as always. This one is great for batch cooking ahead for the week. This recipe makes 3 complete servings.

The veggie serving in this meal comes from the curried cauliflower. There is a little cucumber in the raita and a small amount of tomatoes and onions in the daal, but I count those as condiments. If that makes you uncomfortable, you can count them toward your veggie serving and eat a little less of the cauliflower part.

The photos in this post were taken by my dear mother and unofficial recipe tester Isabel Gates, thank you! <3

Curried Cauliflower with Daal, Hazelnuts, & Cucumber Raita

  • Servings: Makes 3 Servings
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Each Serving Contains:

  • 1 Veggie Serving (adjust quantity to your individual food plan)
  • 1 Protein Serving
  • 1 Fat Serving


Veggie Serving

Curried Cauliflower

  • 1 head of cauliflower, chopped into small florets
  • 1 small yellow onion, diced
  • 2-3 medium carrots
  • 1 clove garlic
  • 1 tsp curry powder
  • 1 tsp garam masala
  • 1/2 tsp salt
  • 2 tsp lemon juice

Protein Serving

Lentil Daal – Makes 3 Servings (1/2 protein per serving)

  • 4 oz (or 1/2 cup) dry lentils (makes about 9 oz cooked)
  • 1.5 cups vegetable broth or water
  • 1/2 cup onion, chopped
  • 1/2 cup diced tomatoes (or use a squeeze of tomato paste)
  • 2 tsp fresh ginger, grated or minced
  • 1/2 tsp cumin seed
  • 1/2 tsp turmeric
  • 1/4 tsp red pepper flakes (or more for heat)
  • 2 garlic cloves, minced
  • 1 tsp garam masala
  • 1 tablespoon fresh lime or lemon juice
  • 1 tablespoon fresh cilantro
  • 1/2 tsp salt

Cucumber Raita – Makes 3 Servings (1/4 protein per serving) 

  • 6 oz plain plant-based yogurt 
  • 1/2 of a medium cucumber
  • 1 bunch fresh, finely chopped cilantro and/or fresh mint leaves
  • 4 scallions, ends removed
  • 1/2 lemon, juiced (or about 1 tablespoon juice)

Chopped Hazelnuts

  • 0.5 oz roasted chopped hazelnuts per serving (1/4 protein)

Fat Serving Options (Mix and Match – Choose TWO)

  • 0.75 oz (or 1.5 tablespoons) oil for roasting the big pan of veggies (1/2 fat)
  • 3 oz coconut milk (or 1.5 oz coconut cream or 6 oz light coconut milk) added to the daal at the end of cooking (1/2 fat) 
  • 0.25 oz additional chopped hazelnuts (per serving) (1/2 fat)

Condiments & Spices

  • Fresh cilantro and scallions to garnish

Notes for Maintenance

  • Grain Additions: Add 4 oz brown basmati rice or roasted potatoes.
  • Protein Additions: Increase the amount of dhal, yogurt, or hazelnuts.
  • Fat Additions: Add more coconut milk to the dhal, use more oil, or increase hazelnuts.


  1. Strain Yogurt: If your yogurt is a little thin (plant-based yogurt can sometimes be a little watery) put it in a coffee filter on a pour-over or over a cup and let it thicken and drain a little bit.
  2. Start Daal:
    1. Heat a smidgen of oil in a large saucepan over medium-high heat.
    2. Add onion, ginger, cumin, turmeric, garam masala, red pepper flakes, and garlic. Sauté 1-2 minutes, until fragrant.
    3. Add tomatoes, sauté one minute.
    4. Stir in water and lentils and bring to a boil.
    5. Cover, reduce heat, and simmer 35 minutes or until lentils are tender.
    6. At the end – add lime juice, cilantro, salt, and coconut milk (optional – see note on fat)
  3. Roast Veggies: 
    1. Preheat the oven to 400 degrees.
    2. Toss the cauliflower, carrots, and onions in the spices and a little oil (optional -see note on fat) and spread on a baking sheet line with parchment paper.
    3. Roast for 20-30 minutes, or until browned and softened. Stir occasionally.
  4. Make Cucumber Raita: 
    1. You can peel the cucumbers or leave the skin on.
    2. Grate the cucumber using a coarse cheese grater.
    3. Squeeze out the excess water so the raita isn’t too watery.
    4. Mix all ingredients well by hand in a small bowl with a fork.
  5. Assemble Meal: 
    1. Weigh each component on a big plate.
    2. Garnish with cilantro, mint, or green onions, sprinkle the hazelnuts on top, and salt to taste.
    3. Admire, then mix it all up and enjoy!


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  1. That looks absolutely delicious! I will try it tomorrow. Thanks for the ideas, I’ve been looking for an interesting way to prepare lentils. BTW, I love your cookbook! I take it you mean roast the cauliflower with carrots, not onions, in this recipe? Thanks again.

  2. Thank you Katie! These recipes will help A LOT in keeping me on track. Simetimes a girl just doesn’t want salad!
    I’m looking forward to your book and hope it’s full of pictures! It’s the pictures that get me motivated to go through the work of preparing something delicious!
    All the best!

  3. Looks so good, I’m about to adapt my recipe for chana masala, it reminds me of your recipe for lentil dahl. It’s completely BLE compliant but I wasn’t sure how I would figure out BLE quantities. It doesn’t seem like you figure the tomatoes and onions in the dahl into your vegetable portions, is that correct? I think I’ll do the same.

  4. Very excited for this! By chance do you have on hand the serving size info for the Dal in ounces? I know you wrote it makes 3 servings and each serving = 1/2 protein, but do you know how many oz of dal equals 1 protein serving/what amount of veggie? Thank you!

    • Sorry, I don’t, because that’s just not how I do things, I batch cook and divide equally among multiple containers. You could try it and let us know how much a serving is, or you could just eat your total added up meal weight plus 2 oz for condiments.

  5. Loved this dish and the contrast of roasted veggies and the creamy daal. The flavors were perfect. Thank you for sharing your love of good food with us Bright eaters.

  6. Lisa Erickson

    This was so amazing! Because you have to prepare 3 recipes I had procrastinated but It was so worth it. And I get to have this for dinner two more times this week. Yay!!!

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