Cauliflower Moong Dal


Dal, Stew, Indian Dal, Dahl, Moong Dal, Cauliflower Soup, Fall night meals, Winter night stews, Vegetarian, Vegan

In this Cauliflower Moong Dal dish, Moong Dal lentils and Cauliflower make a beautiful and delicious pair. The warm spices added to the stew give you the right amount of kick and make it a perfect Fall night meal. A simply made soup or stew yet packed with protein and nutrients.

For me, comfort food is a bowl of Cauliflower Moong Dal, some steamed rice, Spicy Potatoes and some tomato chutney on the side. Bliss.

I’m sure, somewhere in the world, people do combine veggies with their lentils to make it a hearty and wholesome dish (and no, I’m not talking about Sambar or Dalma) What I know for a fact is, my Ma makes Cauliflower Moong Dal a lot and I have always loved it. Some dishes just scream comfort, no? Sometimes, she would add potatoes and shrimp to the dal and TRUST ME, that tastes simply divine. Yes yes, I owe another recipe on that. I tell you – lentils are so versatile -dress them up or dress them down but you will never be disappointed with the taste. This heirloom recipe purely belongs to my Ma. They say even if you follow the same steps for a particular recipe, yet you don’t get the same exact result. That’s true, because, it’s all about the touch and when you cook something with lots of love in your heart, the dish comes out to be extraordinary. That’s what my Ma does. Her love and affection for people reflect on her food.

Many people think that vegan food is boring and tasteless. If you think so, then you must try cooking Indian, Moroccan, and Middle Eastern cuisines which are packed with herbs & spices and they are anything but boring. Just one cup of cooked lentils contains a whopping 18 grams of protein! What else we want, right? And there are so many different types of lentils too. French lentils can take on just about any dressing and get made into all kinds of salads, red lentils are great in soups and stews, yellow lentils and moong dal are amazing in Indian dishes etc.

Dal, Stew, Indian Dal, Dahl, Moong Dal, Cauliflower Soup, Fall night meals, Winter night stewsIf you want to check out a few of my other Lentil Soup recipes here are the links:

Lentil Soup (Dal) with Green Mango and My ever favorite: Palak Dal (Spinach Lentil Soup)

Before making this dish, I had to call my Ma and ask her the exact steps. Cauliflower Moong Dal is a no-fuss recipe and pretty easy to make. Feel free to play around with the spices – adding in more or removing ones you may not particularly like until you find a combination that suits your taste buds.

Dal, Stew, Indian Dal, Dahl, Moong Dal, Cauliflower Soup, Fall night meals, Winter night stews, Vegetarian, Vegan


  • 1 cup Moong Dal (You can use other types of lentils too)
  • 1 small Cauliflower washed and cut into florets
  • 1 TBSP Turmeric
  • Cumin powder 1 tbsp
  • Green chilies  3 or 4
  • Minced ginger 1 tsp
  • Onion 1 small
  • Salt as per to your taste
  • Tomatoes 2 medium sized
  • Chopped cilantro 1 Tbsp
  • Oil 4 Tbsp + 1 Tbsp


  • Dry roast the moong dal for few minutes to get a nice aroma. Then soak the dal in water for about 15-20 minutes.
  • Now wash the dal and put in a saucepan. Add around 4 cups of water, salt, turmeric powder, cumin powder and the whole green chili to the dal.
  • Let the dal to cook for around 15-20 minutes or until the dal becomes just soft.
  • Now heat 3 Tbs oil or ghee in another pan. Put the onion in the oil and fry them until become soft. Then add the ginger, tomato and stir them to mix. (If it is needed add little water so that your masala do not burn).
  • Stir the masala until the oil starts to separate from the masala. Then add the cauliflower in the pan and stir carefully to coat all the florets with the masala.
  • Then carefully pour the cooked dal in the pan, give a stir and cover the pan; and let it cook for around another 15-20 minutes or until the cauliflower becomes soft.

PIN for Later:Dal, Stew, Indian Dal, Dahl, Moong Dal, Cauliflower Soup, Fall night meals, Winter night stews

76 thoughts on “Cauliflower Moong Dal

  1. Does dal mean soup? There’s a similar looking middle eastern soup which is made from lentils, but cooking that from cauliflower sounds very interesting and delicious!

  2. I’ve recently have developed a real liking to dal, something that I was unfamiliar with until New Years day, visiting an Indian restaurant. Thanks for the idea of using cauliflower. Nice!

  3. My Mum makes a great dal but I’ve never tried a cauliflower version before. I’m going to give this a go soon.

  4. I try to eat vegan whenever possible and I love finding new things to try! There is nothing boring about this recipe and I bet it tastes amazing!

  5. I have heard amazing things about Middle Eastern cuisine, I just have not been brave enough to try it. I definitely will have to consider having this made or find it somewhere it looks so amazing!

  6. I love using fresh herbs in everything I cook. I never knew that about fresh cilantro. This plate looks yummy. Love how you can see all the ingredients.

  7. This is such a smart recipe, I mean I always make my dal as is but never thought of adding the cauliflower. Also makes for a great no carb meal Thanks for sharing !

  8. This looks like a great recipe, I have not tried this out but I like the ingredients and that you can add different great spices to it without ruining the dish. I also love that it is easy to make.

  9. I have all these spices in my cupboard but have zero idea of what to do with them- no I have inspiration! I love that you included the medicinal properties! Gorgeous photos too 🙂

  10. One of my best friends is from Afghanistan and she is always cooking traditional meals for me and now I know I can totally prepare this meal for her. I’m going to surprise her and cook this because it seems totally simple and looks amazing!

  11. This is such a unique dish. I can’t believe I hadn’t heard of it before because honestly, it looks so good! I love the cover photo for this post too… so vibrant!

  12. I’m not a huge fan of cauliflower but with these spices I think I would fall in love! Spices are so good for the cooler months as well.

  13. This looks sooooo darn good! I love lentils!!! Beautiful pictures too!

  14. This dish looks absolutely amazing! I am always looking for new ways to use lentils as I grew up in a family that just didn’t eat them and I don’t know very many recipes for them. I have bookmarked your site, thank you!

  15. This looks so good! I can almost smell it now!! I love turmeric in the winter. Yum

  16. This sounds like a very interesting dish. My family love curries and these types of dishes, so am going to have to try this one!

  17. This looks delicious! I haven’t tried cooking with lentils in several years because I don’t know what to do with them. I think my husband would love this, though, so maybe I’ll finally give them a try.

  18. I’d love to try this at home. I’m such a sucker for cauliflower and lentils, this would be perfect on a cool night.

  19. Home food and comfort all the way. My favorite when I need some warmth and reminder of my nani! SHe made this often.

  20. Amazing pics! I love cauliflower and dal cooked in curry. I like to eat them with roti/naan breads. This looks like a great dish for vegetarian too.

  21. I am pinning this right now! I love Dal and I was a vegetarian for years. I always found great ways to make things flavorful, I just love the spices that you are using in this dish. So.Good.

  22. I have never heard of this before but I love cauliflower! This looks like something that I would definitely enjoy.

  23. I have no idea what moong dal is, but this looks really good. Cauliflower is such a yummy addition to a good soup. Does dal just mean that it is a lentil soup? Now I’m curious, and I think I’m going to have to look it up!

  24. Unfortunately dhal is one of those foods that turns my tummy. The last time I had it was trekking in Nepal and maybe I was already a bit unwell, but now I associate it with that feeling!!

  25. I think that’s a sweet dedication to your Ma. There’s no better cook than our mothers. I’m sure this soup smells and tastes amazing! Thanks for the recipe!

  26. This looks delicious. Dal is my comfort food , I love trying out different dal recipes. Would love to try this. Thanks for sharing

  27. I love cauliflower and it’s good to be able to make such a lovely soup. Thanks for sharing your mom’s recipe, I’m sure it’s amazing! I’ve never had dal before and I would love to try it.

  28. This looks AMAZING! I’m adding it to my meal plan for next week – THANK YOU!

  29. True.. even we follow same ingredients and steps to T.. each person’s preparation have their own touch.. needless to say food from Mom s hands are best…Dal looks absolutely delicious

  30. This is such a unique Dal recipe.. would love to give it a try ! Thanks for sharing it with us❤️

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