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

75 thoughts on “Cauliflower Moong Dal

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