Delicious Yellow Lentil Recipe With Cauliflower (easy & Quick)

Ingredients

• 1/3 cup Moong Dal (dry, rinsed after roasting)
• 2 cups Water (for pressure cooking the dal)
• 1.5 tsp Turmeric Powder (divided between dal and cauliflower)
• 1.5 tsp Salt (adjust to taste)
• 4 tbsp Vegetable Oil (for tempering; plus 1 tsp for dal cooking)
• 1 piece Bay Leaf (dry)
• 1 tsp Cumin Seeds (whole seeds)
• 1 small head Cauliflower (cut into florets, about 300 g)
• 0.25 tsp Asafoetida (Hing) (optional, adds depth)
• 1 tbsp Fresh Ginger (finely grated)
• 1 tsp Kashmiri Red Chili Powder (mild heat and bright color; can substitute sweet paprika)
• 1 tsp Sugar (balances flavors, optional)
• 2 whole Green Chilies (slit lengthwise)
• 1/4 cup Frozen Green Peas (thawed)
• 1 medium Ripe Red Tomato (diced)
• 2 tbsp Fresh Coriander Leaves (chopped for garnish)
• 0.5 cup Hot Water (for final consistency) (added after dal is cooked)
• 0.33 cup Hot Water (for cauliflower simmer) (approximately 1/3 cup)

Instructions

1. Roast the Moong Dal

   Add the 1/3 cup of moong dal to the empty pressure cooker and stir over medium heat until the dal turns a light golden‑brown color, about 5 minutes.

   Time: PT5M

   Temperature: medium heat

2. Rinse the Roasted Dal

   Remove the pot from heat, pour a quick rinse of water over the dal and drain. Do not rinse excessively, just enough to remove loose dust while preserving the nutty flavor.

   Time: PT1M

3. Pressure Cook the Dal

   Return the roasted dal to the pressure cooker. Add 2 cups water, 1 tsp turmeric, 1 tsp salt, and 1 tsp oil. Close the lid and cook on high pressure for 10 minutes, then allow natural pressure release (about 10 minutes) before opening.

   Time: PT20M

4. Adjust Dal Consistency

   Stir in ½ cup hot water and mash gently with the wooden spoon until the dal reaches a mushy, soupy consistency.

   Time: PT2M

5. Prepare the Tempering

   In a large skillet, heat 4 tbsp oil over medium heat until shimmering (not smoking). Add the bay leaf and 1 tsp cumin seeds. Lower heat to low and let the seeds splutter for about 30 seconds, being careful not to let them turn black.

   Time: PT3M

   Temperature: medium heat

6. Cook the Cauliflower

   Add the cauliflower florets, ½ tsp salt, ½ tsp turmeric, and ¼ tsp asafoetida (optional) to the skillet. Stir‑fry on medium‑high heat until the edges turn light golden brown, covering and uncovering a few times, about 8 minutes.

   Time: PT8M

   Temperature: medium‑high heat

7. Add Aromatics and Simmer

   Add a splash of water, 1 tbsp grated ginger, 1 tsp Kashmiri red chili powder, and ⅓ cup hot water. Cover and simmer on medium‑low heat for 6‑7 minutes until the cauliflower is tender but not falling apart.

   Time: PT7M

   Temperature: medium‑low heat

8. Balance Flavors

   Stir in 1 tsp sugar (optional) and the two slit green chilies. Cook for another minute.

   Time: PT1M

9. Add Peas

   Add ¼ cup frozen green peas, cover, and cook on medium heat for 2 minutes.

   Time: PT2M

   Temperature: medium heat

10. Finish with Tomatoes

    Stir in the diced tomato and cook for 2 minutes until the tomato softens and releases its juices.

    Time: PT2M

11. Garnish and Serve

    Turn off the heat, sprinkle 2 tbsp chopped coriander leaves, give a final stir, and serve hot with steamed rice or any Indian bread.

    Time: PT1M

Nutrition Facts

Calories

210

Protein

8 g

Carbohydrates

30 g

Fat

8 g

Fiber

5 g

Ingredient Substitutions

• Instead of Moong Dal: Red lentils
• Instead of Vegetable Oil: Canola oil, Sunflower oil
• Instead of Cauliflower: Broccoli
• Instead of Fresh Ginger: Ground ginger (¼ tsp)
• Instead of Kashmiri Red Chili Powder: Paprika
• Instead of Sugar: Honey (½ tsp)
• Instead of Green Chilies: Jalapeño (1)
• Instead of Frozen Green Peas: Fresh peas (½ cup)
• Instead of Ripe Red Tomato: Canned diced tomatoes (½ cup)
• Instead of Fresh Coriander Leaves: Fresh parsley

Equipment Needed

• Pressure Cooker
• Large Skillet or Frying Pan
• Wooden Spoon
• Cutting Board
• Chef's Knife
• Measuring Cups
• Measuring Spoons
• Ladle (optional)
• Serving Bowl (optional)

Critical Steps — Do Not Skip

• Roast the moong dal only to a light golden brown; over‑roasting makes it hard.
• Allow natural pressure release before opening the cooker to keep the dal soft.
• Temper cumin seeds without burning them; burnt seeds make the curry bitter.
• Cook cauliflower until tender but still firm to avoid a mushy texture.

Chef Tips from the Video

• Use Kashmiri red chili powder for vibrant color without excessive heat.
• A pinch of asafoetida adds an authentic umami note, especially in vegetarian dishes.
• Finish with fresh coriander just before serving for a burst of freshness.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 3 days.

Freezer: Freeze in a freezer‑safe container for up to 2 months; thaw and reheat gently.

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

Make-Ahead Tips

• Cook the dal a day ahead; it develops deeper flavor and reheats quickly.
• Roast the dal and store in an airtight jar for up to a week.
• Freeze the cooked cauliflower‑pea mixture separately and combine with fresh dal when ready to serve.

Frequently Asked Questions