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

Author: MyYellowApron

I’m scrappy, weird and goofy. I’m a snob when it comes to a LOT of things.., Mainly – coffee, wine and chocolates. I laugh loud and yell louder. I run fast, but walk slow. I love walking long walks with a hot mug of coffee held tight between my hands. I have lonely eyes and a kind heart. I forgive but rarely forget. I remember the silliest of things and forget important matters. I love to run, read, cook and entertain. I draw inspirations from anything and everything aesthetic. There are numerous people who have and still continue to enrich my life in many good ways. I will remain indebted to them – Always. My dad is my biggest fan when it comes to cooking. I could see his eyes light up every time I serve something. My mom’s agility and affectionate nature that reflects on her food is something I’m still trying to master. Travel fascinates me amongst other things. Leave me in Venice and I would get lost in its timeless beauty – The canals. The piazzas. The art. The espresso. Leave me in NYC and I would tirelessly walk the length and breadth of the city (after all, There is always something open 24 hours a day). Through this blog, I am hoping to bring in my passion and love for a few things – Cooking, Travel, Kids, Coffee, Clothes and in the interim learn more myself. Hope I am able to do justice to my PASSION.

76 thoughts

  1. WOW, that is a very clever and delicious recipe. I did not even imagine Cauliflower and Moong Dal can go together. So going to cook it this week!

    Liked by 1 person

  2. I try to eat vegan whenever possible and I love finding new things to try! There is nothing boring about this recipe and I bet it tastes amazing!

    Liked by 1 person

  3. This looks like a great recipe, I have not tried this out but I like the ingredients and that you can add different great spices to it without ruining the dish. I also love that it is easy to make.

    Liked by 1 person

  4. One of my best friends is from Afghanistan and she is always cooking traditional meals for me and now I know I can totally prepare this meal for her. I’m going to surprise her and cook this because it seems totally simple and looks amazing!

    Liked by 1 person

  5. This is such a unique dish. I can’t believe I hadn’t heard of it before because honestly, it looks so good! I love the cover photo for this post too… so vibrant!

    Liked by 1 person

  6. This sounds really good and not to labor intensive which is my kind of recipe. Might just give this one a try,

    Liked by 1 person

  7. This dish looks absolutely amazing! I am always looking for new ways to use lentils as I grew up in a family that just didn’t eat them and I don’t know very many recipes for them. I have bookmarked your site, thank you!

    Liked by 1 person

  8. This sounds like a very interesting dish. My family love curries and these types of dishes, so am going to have to try this one!

    Liked by 1 person

  9. This looks delicious! I haven’t tried cooking with lentils in several years because I don’t know what to do with them. I think my husband would love this, though, so maybe I’ll finally give them a try.

    Liked by 1 person

  10. I am pinning this right now! I love Dal and I was a vegetarian for years. I always found great ways to make things flavorful, I just love the spices that you are using in this dish. So.Good.

    Liked by 1 person

  11. I have no idea what moong dal is, but this looks really good. Cauliflower is such a yummy addition to a good soup. Does dal just mean that it is a lentil soup? Now I’m curious, and I think I’m going to have to look it up!

    Liked by 1 person

  12. Unfortunately dhal is one of those foods that turns my tummy. The last time I had it was trekking in Nepal and maybe I was already a bit unwell, but now I associate it with that feeling!!

    Liked by 1 person

  13. I think that’s a sweet dedication to your Ma. There’s no better cook than our mothers. I’m sure this soup smells and tastes amazing! Thanks for the recipe!

    Liked by 1 person

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