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Nourishing Cauliflower Daal

This is a perfect, warming, one-pot dish ideal for a busy weekday evening!

Healthy Cauliflower Daal simmering in the pan. Fresh Coriander on top

As a lifelong pescatarian, lentils have been a staple for me for many years. Lentils are a rich source of protein, making them a great alternative to meat or fish. Additionally, lentils are rich in fibre, folate, and potassium, which makes them an excellent choice for heart health and for managing blood pressure and cholesterol levels. They are particularly high in prebiotic fibre, which is great for digestive function and promotes beneficial gut bacteria.

I am by no means saying this is a traditional daal but it is my simple version which is quick and warming and makes a perfect mid-week meal. Super creamy and tasty using plant-based ingredients! Family-friendly and easily adjustable to your spice and flavour preferences.

Here is the recipe and please tag me on Instagram or TikTok or comment below if you try this one out!

Nourishing Cauliflower Daal

Pouing a tin of coconut milk onto the healthy cauliflower daal with fresh coriander in a large pan

Makes 4 portions


  • 250g red split lentils

  • 1 small/medium cauliflower

  • 1 white onion

  • 1 tbsp rapeseed or olive oil for frying.

  • Handful of fresh coriander

  • 1 tin of coconut milk

  • 3 cloves of garlic or 1 teaspoon of garlic paste.

  • 1 tsp ground ginger

  • 1 tsp paprika

  • 1 tsp turmeric

  • 2 tsp garam masala

  • To serve: Naan bread, fresh coriander.


  1. Finely chop the onion and chop the cauliflower into small bite-sized florets.

  2. Heat the olive or rapeseed oil in a large deep frying pan or saucepan. Sauté the onion for 3-4 minutes or until soft.

  3. Add the garlic and spices and stir to fully coat the onions.

  4. Add a splash of water to loosen and stir well.

  5. Add the cauliflower and mix to coat these in the spices. Allow to cook for 2-3 minutes.

  6. Rinse the red lentils well in a sieve with cold water. Add to the pan and gently combine.

  7. Add half of the chopped fresh coriander and the coconut milk.

  8. Stir to combine and allow turn down the heat to allow a slow simmer for 20-25 minutes. The colour should deepen and become more vibrant.

  9. Add the remaining coriander before serving.

  10. Serve with naan and enjoy!

Sophie x

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