Golden Cauliflower Dal with Spinach and Coconut Recipe
Cauliflower Dal with Coconut and Spinach made with split red lentils and fragrant Indian spices. A healthy comforting, plant-based dinner recipe. Vegan-adaptable.
How to Make the Best Golden Cauliflower Dal with Spinach and Coconut
This Golden Cauliflower Dal is the ultimate comfort food that brings together the earthy warmth of Indian spices with creamy coconut milk and tender vegetables. The combination of split red lentils and roasted cauliflower creates a hearty, satisfying dish that’s packed with plant-based protein and fiber—perfect for a cozy weeknight dinner.
What makes this dal truly special is the aromatic spice blend. Toasting whole seeds like cumin, mustard, coriander, and fennel in ghee releases their essential oils and creates a fragrant base that infuses the entire dish. The addition of turmeric gives the dal its beautiful golden color while adding anti-inflammatory benefits.
The beauty of this recipe is its versatility. Serve it over fluffy basmati rice, scoop it up with warm naan bread, or enjoy it on its own as a hearty stew. The spinach wilts into the creamy sauce at the very end, adding a pop of color and a boost of nutrients. It’s a dish that proves healthy eating can be absolutely delicious.
Golden Cauliflower Dal with Spinach and Coconut
Cauliflower Dal with Coconut and Spinach made with split red lentils and fragrant Indian spices. A healthy comforting, plant-based dinner recipe. Vegan-adaptable.
Ingredients
Dal Base
Aromatics
Spices
Vegetables
Instructions
Prepare the Lentils
- Cover the split lentils with 2 cups boiling water and set aside while you prepare the other ingredients.
Toast the Spices
- In an extra-large sauté pan or Dutch oven, heat the ghee over medium heat.
- Add the crushed coriander seeds, mustard seeds, cumin seeds, and fennel seeds. Stir for one minute until fragrant.
Build the Base
- Add the shallots, garlic, ginger, and optional chilies. Sauté until fragrant and golden, lowering the heat to medium-low if needed, about 5 minutes.
- Add the curry powder and turmeric and stir to combine.
- Stir in the lentils along with the 2 cups of hot water. Add the salt and fenugreek leaves and give a good stir.
Simmer and Finish
- Add the coconut milk and stir to incorporate, then add the cauliflower florets, coating them well.
- Give the pan a shake to allow any lentils to slip back into the liquid. Increase heat, bring to a simmer, cover, and simmer gently over medium-low heat until lentils are softened and cauliflower is fork-tender, about 10 minutes.
- Remove lid and let some of the liquid cook off, about 3-4 more minutes.
- Carefully stir in spinach. Taste and adjust seasonings. Add a squeeze of lemon if desired.
- Garnish with cilantro or scallions and serve with naan bread or basmati rice.
Notes
- For vegan version, use coconut oil instead of ghee.
- The timing for the lentils is important—soaking them in boiling water while you prep helps them cook faster and more evenly.
- For extra flavor, make a tempering oil by heating additional ghee with mustard seeds and curry leaves, then drizzle over the finished dal.
