Dal is undeniably delicious but doesn’t really feel like a hearty meal without rice. Rice, unfortunately, is high in calories and carbs and low in nutrients. So, we’re adding cauliflower and kale to make this a banquet in a bowl. Quick enough for a weeknight dinner and perfect for leftover lunches and freezer meals.Print
Our hearty Cauliflower and Kale Dal is the perfect weeknight plant-based recipe. Great for leftover lunches and meal prep.
- 1 head of cauliflower (about 1 1/2 pounds of trimmed florets), chopped into 1/2″ pieces
- 1 medium yellow onion, diced
- 4 garlic cloves, minced
- 4 dried Kashmiri chiles (split and seeded, if desired) *
- 1/2 lemon, juiced
- 2 firmly packed cups roughly chopped kale
- 1 cup red lentils, sorted and rinsed
- 4 cups unsalted or low sodium vegetable broth
- 1 28-ounce can unsalted diced tomatoes, with liquid, divided
- 1 tbsp extra-virgin olive oil
- 1 tbsp fresh minced ginger
- 1 teaspoon cumin seeds
- 1/2 tsp ground coriander
- 1/2 tsp ground turmeric
- 1/4 tsp garam masala
- 1/4 tsp ground fenugreek
- 1/4 tsp salt
- 1/8 to 1/4 tsp cayenne, to heat preference
- 1/8 tsp ground black pepper
- Add the liquid from the tomatoes plus half of the tomatoes to a blender or bullet cup. Pulse to a puree and set aside. Combine garam masala, turmeric, coriander, fenugreek, cayenne, salt, and pepper in a small bowl and set aside (keep cumin seeds separate). Prep onions.
- Heat a large sauté pan over medium heat, then add oil. Once hot, add onions and cook until translucent, about 5 minutes. Prep garlic and ginger while onions are cooking. Add cumin seeds, garlic, and ginger and cook until fragrant, about a minute, stirring frequently.
- Add a cup of broth and spice mixture to the pan and stir, then rinse and add lentils. Stir and add chiles, tomatoes, tomato puree, and remaining broth. Stir and bring to a boil, then cover and simmer on medium-low heat for 15 minutes, stirring occasionally. Prep cauliflower and kale while lentils are cooking.
- Add chopped cauliflower, stir, cover, and cook another 10 minutes, stirring as needed. Uncover, stir, and continue cooking until cauliflower is tender and the lentils have absorbed most of the liquid in the pan, about 5 minutes. Juice lemon and clean up while cauliflower is cooking.
- Remove from heat, add chopped kale and lemon juice, and stir. Let sit a few minutes to wilt the kale, then serve.
Refrigerate in a glass airtight container up to four days. Anything containing turmeric will stain plastic, so we’ve dedicated a set of reusable zip top bags to recipes like this and found that the best way to freeze is by portioning into the bags, removing the excess air, and freezing flat on a baking sheet. Stackable, built-in portion control, and perfect for quick meals. Reheat in the microwave or over low heat in a pan.
*Dried Kashmiri chiles add color, bright fruity undertones and just the slightest hint of smoke but have very little heat so they don’t need to be seeded before use. They are available at any international grocer and are inexpensive. If you don’t have them on hand, simply substitute with 1/2 tsp regular paprika – smoked paprika is too harsh.
Nutrition Estimate Per Serving (1/6 RECIPE) – Calories: 192, Fat: 3.5g, Saturated Fat: .3g, Trans Fat: 0g, Polyunsaturated Fat: .5g, Monounsaturated Fat: 1.5g, Cholesterol: 0mg, Sodium: 276mg, Potassium: 778mg Carbohydrates: 33.7g total/25g net, Fiber: 8.7g, Sugar: 8.6g, Protein: 10.5g, Vitamin A: 134%, Vitamin C: 120% Calcium: 9%, Iron: 14% (based on 2,000 calorie diet).
Keywords: DAL, CAULIFLOWER DAL, VEGAN DAL, GLUTEN-FREE, GRAIN-FREE, HEARTY DAL WITH VEGETABLES, WEEKNIGHT MEALS, PLANT-BASED, DAAL, VEGETARIAN, DAHL, RED LENTILS, REDUCED CARB DAL, PLANT PROTEIN, MEATLESS, DAIRY-FREE, MEAL PREP, VEGAN, LOW-FAT, HIGH VOLUME