Warming Daal & Curried Cauliflower w/ Raita

This warming daal and savory cauliflower pairs beautifully with the cooling cucumber raita.

Daal w/ Cauliflower & Raita

Veggies | Protein | Fat
5 from 2 votes
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Active Time: 20 minutes
Inactive Time: 30 minutes
Servings 2



  • 1 small head of cauliflower, 9 oz
  • 1/2 of a cucumber, small dice, 3 oz
  • 1/4 cup chopped tomatoes, 2 oz
  • 1 small onion, leek, or shallot, 4 oz


  • 1/2 cup dry red lentils or moong daal, 3.5 oz
  • 1/2 cup plant-based yogurt , 4 oz
  • Sprinkle of chopped hazelnuts


  • 1 Tbsp cooking oil
  • 1/4 cup coconut milk, 2 oz


  • 1/2 inch ginger, minced or grated
  • 4 garlic cloves, minced
  • 1 tsp cumin seeds, whole
  • 1/2 tsp garam masala
  • 1/4 tsp red chili powder or cayenne
  • Pinch of curry powder
  • 2 Tbsp finely chopped cilantro, mint, or scallions


  • Preheat the oven to 400°F and line a baking sheet with parchment paper. Rub the cauliflower with a bit of coconut oil, a pinch of curry powder, and generously salt and pepper. Roast for 30 minutes.
  • Meanwhile, sauté the onion and seasonings (except for the curry powder and chopped herbs) in the oil in a medium saucepan over medium heat for 5-7 minutes.
  • When fragrant, add the lentils, coconut milk, and tomatoes, along with a cup of broth or water. Simmer until the lentils are cooked (about 15 minutes), adding water if needed. Adjust seasonings to taste.
  • Combine the cucumber, herbs, and yogurt. Plate, garnish and serve.
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  1. Debbie

    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. Louise

    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. Stephanie

    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. erin erb

    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.

      • Ok thanks!! It turned out SO GOOD by the way!

  5. Susan

    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!!!

  7. Anonymous

    Made this for the family and everyone loved it! There was about half a cup left over and I was about to toss it. My hubby said, NOOOO. I want it for lunch tomorrow. Gotta love it!

    • Thanks for your feedback! I’m glad you loved it!

    • Oops, sorry. I originally tried out honey in this recipe but found it to be too sweet. The orange juice and pears are plenty sweet. I’ll remove that from the directions. For a sweeter dessert, you can add a small drizzle of honey to the poaching mixture.

  8. Tri

    5 stars
    Delicious! I love the variety of flavors. This was amazing! I wish there was a slow cooker version though, lol.

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