CAULIFLOWER RED LENTIL DAL WITH GREEN PEAS | Gobi Masoor Dal

coconut milk

🥗Healthier: almond milk

💰Cheaper: milk

Almond milk reduces calories while maintaining creaminess.

red lentils

🥗Healthier: green lentils

💰Cheaper: split peas

Split peas are often less expensive and provide a similar texture.

spinach

🥗Healthier: kale

💰Cheaper: frozen spinach

Frozen spinach is more economical and has a longer shelf life.

cauliflower

🥗Healthier: broccoli

💰Cheaper: cabbage

Cabbage is often less expensive and adds a different flavor profile.

Rinse 1/2 cup of red lentils under cold water until the water runs clear.

In an instant pot, add the rinsed lentils, 2 cups of hot water, 1/2 teaspoon of turmeric powder, 1 teaspoon of oil, and 1/2 teaspoon of salt.

Pressure cook on high for 10 minutes. If using a regular pressure cooker, bring to full pressure on high heat, then reduce to low and cook for 8 minutes.

After cooking, allow the pressure to come down naturally, then open the lid and whisk the lentils to smooth them out. If too thick, add another cup of hot water.

Puree 1/4 of a large onion, 1 clove of garlic, and a small piece of ginger with about 1/2 cup of water until smooth.

In a pan over medium heat, add 2 tablespoons of oil and heat until warm. Add 1/8 teaspoon of salt and the cauliflower chunks. Pat dry the cauliflower to prevent splatter.

Add a tiny pinch of turmeric powder to the cauliflower, cover, and stir occasionally until it develops brown spots but is not fully tender.

Once the cauliflower is ready, add the sliced onions and 1/4 teaspoon of salt to the pan and fry until golden brown.

Add the onion-ginger-garlic paste to the pan, along with 2 tablespoons of water to clean out the blender. Stir on medium-high heat until it looks dry and pasty.

Add chopped tomatoes and 2 whole green chilies, then add 1/2 teaspoon of turmeric powder and 1/2 teaspoon of chili powder. Stir on low heat for a few seconds.

Add the fried cauliflower, 1/8 teaspoon of black pepper powder, and 1/2 teaspoon of salt. If using fresh green peas, add them now along with the cauliflower.

Pour in 1 cup of hot water and cover the pan on medium-low heat for 5 minutes until the cauliflower is almost tender.

Add the cooked dal along with 1/2 cup more hot water, cover partially, and simmer for 2-3 minutes. Taste and adjust seasonings if necessary.

In another pot, heat 2 tablespoons of oil on medium heat. When warm, add garlic slices and stir on low heat until they begin to color.

Add 2 dry bay leaves, 1/2 teaspoon of cumin seeds, and 1/2 teaspoon of Nigella seeds. Optionally, add a few dry whole red chilies for smokiness.

Carefully pour the dal into the pot with the aromatic oil, being cautious of splattering. Add 1 cup of frozen green peas and simmer until it comes to a rolling boil.

Finish by adding a generous amount of chopped cilantro for garnish. Optionally, add 1 teaspoon of ghee if desired.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary