This hearty Indian dish combines the earthiness of red lentils with tender cauliflower and sweet green peas, all enhanced by aromatic spices. A comforting vegan dish that’s both nutritious and flavorful, perfect for cold weather meals.
Ingredients
For the Dal Base:
- ½ cup (105g) red lentils (masoor dal)
- 1 large cauliflower (280g), cut into chunky pieces
- 1 cup (100g) frozen or fresh green peas
- 1 large onion (180g), divided use
- 2 medium tomatoes (240g), quartered
- 4-inch piece ginger (22g)
- 5 cloves garlic (1 for paste, 4 sliced)
For the Spices:
- 1 teaspoon turmeric powder, divided
- ½ teaspoon red chili powder (Kashmiri recommended)
- ⅛ teaspoon black pepper powder
- ½ teaspoon cumin seeds (jeera)
- ½ teaspoon nigella seeds (kalonji)
- 2 bay leaves
- 3-4 dried red chilies
- 2 teaspoons salt, divided
For Tempering and Finishing:
- 6-7 tablespoons oil, divided
- Fresh cilantro for garnish
- Hot water as needed
Instructions
- Prepare the Lentils:
- Rinse lentils thoroughly
- Pressure cook with 2 cups hot water, ½ teaspoon turmeric, 1 teaspoon oil, and salt
- Cook for 10 minutes in Instant Pot or 8 minutes in regular pressure cooker
- Natural pressure release
- Make the Aromatics Paste:
- Blend ¼ onion, ginger, and 1 garlic clove with water
- Puree to a smooth paste
- Cook the Cauliflower:
- Heat 2 tablespoons oil
- Add cauliflower with pinch of turmeric and salt
- Fry until lightly browned
- Remove and set aside
- Prepare the Base:
- Fry remaining sliced onions until golden
- Add onion-ginger paste, cook until dry
- Add tomatoes and spices
- Return cauliflower, add pepper and salt
- Combine and Finish:
- Add cooked dal and hot water
- Simmer partially covered
- Prepare tempering with remaining oil, garlic, seeds, and chilies
- Add green peas and cilantro
- Pour tempering over dal
Time and Nutritional Information
Preparation Time:
- Prep: 20 minutes
- Cook: 40 minutes
- Total: 60 minutes
Nutritional Information (per serving):
- Calories: 245
- Protein: 12g
- Carbohydrates: 28g
- Fat: 11g
- Fiber: 8g
- Serving size: 1 cup
- Servings: 5-6
Tips and Tricks
- Pat dry cauliflower before frying to prevent splatter
- Keep cauliflower pieces large to maintain texture
- Adjust water for desired consistency
- Don’t skip the final tempering – it adds crucial flavor
- Monitor garlic carefully during tempering to prevent burning
Variations and Substitutions
- Replace nigella seeds with extra cumin
- Use Bengali five-spice (panch phoron) for tempering
- Add ghee at the end for non-vegan version
- Substitute fresh chilies for dried ones
- Use any seasonal vegetables in place of peas
Common FAQs
Q: Can I make this without a pressure cooker?
A: Yes, cook lentils in pot until soft (35-40 minutes).
Q: How thick should the dal be?
A: Thicker for bread, thinner for rice.
Q: Can I freeze this dish?
A: Yes, stores well frozen for up to 3 months.
Q: Is this spicy?
A: Adjust chilies and chili powder to taste.
Storage and Make-Ahead Tips
- Refrigerate for up to 4 days
- Freezes well for up to 3 months
- Add water when reheating as dal thickens
- Store tempering separately if making ahead
- Reheat gently, stirring occasionally
This comforting dal is perfect for both everyday meals and special occasions, offering a beautiful balance of proteins and vegetables in a flavorful curry base.
