Cauliflower Dahl

A wonderful dahl that is a great accompaniment to any curry. It is slightly different due to the addition of cauliflower.

Lentils are great additions to any meal – they are low in fat and calories, packed with fibre and can help your meal go further. They are also a great substitute for meat due to their protein content.

Cauliflower is from the cruciferous vegetable family and is packed with antioxidants which can help protect us from cancer. Cauliflower also contains choline – this nutrient plays an important role in maintaining the integrity of our cell membranes and synthesizing DNA. To find out more about how nutrition can impact your genes – click here



  • ½ a onion, finely diced
  • 1 glove garlic, crushed and chopped finely
  • Coconut oil
  • 1 small handful curry leaves
  • 2 tsp. mustard seeds
  • 1 tsp. cinnamon
  • ½ tsp. nutmeg
  • ½ tsp. turmeric
  • ½ dried chili, finely sliced
  • ½ tsp. curry powder
  • 1 cup red lentils
  • 1 tin coconut milk
  • 1 small cauliflower



  1. Heat the coconut oil and add the diced onion and garlic and cook until soft.
  2. Add all your spices, curry leaves and chili to the pan and leave on the heat until you start to small the fragrant spices.
  3. While you wait for this – cut the cauliflower into florets.
  4. Add the cauliflower, lentils and coconut milk. Add an extra cup of water or coconut milk.
  5. Season and bring to the boil. Then lower the heat and allow to simmer.
  6. Simmer for about 40min. If there is too little fluid – top up with some water


This recipe is a great additiona to our Spinach and Paneer curry – see that recipe here

For more healthy recipes, visit our recipe page

Munchwize Dietitians are based in Claremont, Cape Town