Cauliflower Red Lentil Dal With Green Peas

Ingredients

• 0.5 cup Red Lentils (rinsed well)
• 4 cup Water (hot water for cooking and adjusting consistency)
• 1 tsp Turmeric Powder (divided between lentils and later steps)
• 6 tbsp Vegetable Oil (neutral oil for cooking and tempering)
• 2 tsp Salt (adjust to taste)
• 1 head Cauliflower (cut into large chunky pieces, pat dry)
• 1 large Onion (quarter used for paste, remainder sliced for frying)
• 1 tsp Ginger (peeled and grated)
• 2 cloves Garlic (1 for paste, 1 sliced for tempering)
• 2 whole Green Chili (frozen, optional for heat)
• 2 medium Tomatoes (skins removed after cooking)
• 0.5 tsp Kashmiri Red Chili Powder (mild, gives color)
• 0.125 tsp Black Pepper Powder
• 1 cup Frozen Green Peas (optional, added near the end)
• 2 dry Bay Leaves
• 0.5 tsp Cumin Seeds
• 0.5 tsp Nigella Seeds (optional, replace with extra cumin if unavailable)
• 2 Dry Whole Red Chilies (adds smoky flavor, optional)
• 1 handful Cilantro (Coriander Leaves) (roughly chopped, garnish)
• 1 tsp Ghee (optional, adds richness)

Instructions

1. Cook Red Lentils

   Rinse 0.5 cup red lentils until water runs clear. Add to the Instant Pot with 2 cups hot water, 0.5 tsp turmeric, 1 tsp oil and 0.5 tsp salt. Pressure‑cook on high for 10 minutes, then let pressure release naturally.

   Time: PT15M

2. Prepare Onion‑Ginger‑Garlic Paste

   Quarter a large onion, peel a small piece of ginger and one clove of garlic. Add with 0.5 cup water to a blender and puree to a smooth paste. If no blender, grate everything finely and mix with water.

   Time: PT5M

3. Fry Cauliflower

   Heat 2 tbsp oil in a large skillet over medium heat. Add 1/8 tsp salt, a pinch of turmeric and the cauliflower chunks. Stir, cover, and cook, stirring occasionally, until brown spots appear but the pieces remain firm.

   Time: PT8M

4. Fry Onions

   Add another 2 tbsp oil to the pan, then the sliced remaining onion and 1/4 tsp salt. Fry on medium heat until golden brown, but not dark.

   Time: PT5M

5. Cook the Paste

   Stir in the onion‑ginger‑garlic paste. Cook on medium‑high heat, stirring, until the mixture looks dry and pasty.

   Time: PT3M

6. Add Tomatoes and Spices

   Add the peeled tomatoes, 2 whole green chilies, 0.5 tsp turmeric and 0.5 tsp Kashmiri red chili powder. Stir briefly on low heat, then return the fried cauliflower, 1/8 tsp black pepper, 0.5 tsp salt and a cup of hot water. Cover and simmer on medium‑low for 5 minutes until the cauliflower is almost tender.

   Time: PT5M

7. Combine Lentils and Simmer

   Open the pressure‑cooked lentils, whisk to smooth, and add an extra cup of hot water if the mixture is too thick. Add the lentils to the pan with another 0.5 cup hot water, partially cover, bring to a boil and simmer 2–3 minutes. Taste and adjust seasoning.

   Time: PT3M

8. Temper the Dal (Tadka)

   In a separate small pan, warm 2 tbsp oil over medium (just warm, not smoking). Add sliced garlic, 2 dry bay leaves, 0.5 tsp cumin seeds, 0.5 tsp nigella seeds (or extra cumin) and 2 dry whole red chilies. Fry briefly until fragrant, then carefully pour the hot dal into this aromatic oil, stirring continuously.

   Time: PT5M

9. Add Peas and Finish

   Stir in 1 cup frozen green peas, partially cover and simmer until the peas are heated through and the mixture reaches a rolling boil.

   Time: PT3M

10. Garnish and Serve

    Turn off the heat, sprinkle a generous handful of chopped cilantro and, if desired, stir in 1 tsp ghee for extra richness. Serve hot with steamed rice, roti or naan.

    Time: PT1M

Nutrition Facts

Calories

400

Protein

15 g

Carbohydrates

45 g

Fat

15 g

Fiber

10 g

Ingredient Substitutions

• Instead of Red Lentils: Yellow split peas, Masoor dal
• Instead of Vegetable Oil: Canola oil, Sunflower oil
• Instead of Cauliflower: Broccoli
• Instead of Green Chili: Fresh green chili, Jalapeño
• Instead of Tomatoes: Canned diced tomatoes
• Instead of Kashmiri Red Chili Powder: Paprika, Regular chili powder (use less)
• Instead of Frozen Green Peas: Fresh peas
• Instead of Nigella Seeds: Additional cumin seeds
• Instead of Cilantro (Coriander Leaves): Fresh parsley
• Instead of Ghee: Vegan butter

Equipment Needed

• Instant Pot or Pressure Cooker
• Blender or Hand Grater
• Large Skillet or Frying Pan
• Whisk
• Measuring Cups and Spoons
• Knife
• Cutting Board
• Ladle
• Spatula
• Kitchen Towel

Critical Steps — Do Not Skip

• Pressure‑cook the lentils correctly and allow natural pressure release.
• Pat the cauliflower dry before frying to prevent oil splatter.
• Whisk the cooked lentils to a smooth consistency before adding to the pan.
• Temper the dal by pouring it into hot aromatic oil; this step defines the flavor.

Chef Tips from the Video

• Pat the cauliflower completely dry with a kitchen towel before frying.
• Remove tomato skins after cooking for a smoother sauce.
• Use warm (not hot) oil for the final tempering to extract spice flavors without bitterness.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze in portion‑sized bags for up to 2 months; reheat gently.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Cook the lentils a day ahead and refrigerate; reheat with a splash of water.
• The tempering oil can be prepared in advance and stored at room temperature for up to 12 hours.
• Chop all vegetables and store in airtight containers for faster assembly.

Frequently Asked Questions