Urad Dal & Cauliflower

Urad Dal & Cauliflower

Urad Dal curry with cauliflower, mushrooms, and onions. This dish is delicious and easy to make with preparation in advance. You can substitute the coconut milk for full-fat milk, heavy cream, cashew milk, or another non-dairy alternative if desired, but we recommend using lite coconut milk. We also added steamed tofu to this dish, but you could add paneer cheese or goat cheese

Urad Dal, or black gram, is a bean grown in South Asia. Its buttery-rich flavor makes for a delicious addition to a meal.  Urad dal is rich in antioxidants, which can benefit the heart, liver, and kidneys.

The initial prep for this dish is to soak the urad dal in water for at least two hours in hot water (not boiling) or in water at room temperature for 6-8 hours. Once the dal has soaked, bring the water to a boil and cover with a lid. Reduce heat to low and simmer for 25-30 minutes or until the dal softens. Drain the water once cooked and set aside.

Ingredients

Serves: 4-5 Time: 45-50 minutes + 6-8 hours prep

Urad Dal & Cauliflower

  • 1 cup soaked urad dal
  • 2 cups cauliflower florets, chopped
  • 1/2 yellow onion, diced
  • 1 cup mushrooms, sliced
  • 1 Tbs red curry powder
  • 8 oz. tomato sauce
  • 1 (14 oz) can lite coconut milk*
  • 2 tsp curry powder
  • 1 tsp garam masala
  • 1/4 tsp red chili flakes (optional)
  • 1 tsp ground ginger
  • 1 tsp garlic powder
  • Salt and black pepper to taste
  • 2-3 Tbs olive oil or coconut oil
  • Cooked jasmine rice
  • 1 Tbs lemon juice
  • Cilantro for garnish (optional)

Directions

  1. Prepare the urad dal using the instructions above.
  2. When you’re ready to cook, prepare the vegetables and cook your rice. In a large skillet, set heat to medium.
  3. Once hot, add the 2 Tbs of oil and sauté the cauliflower for about 5-7 minutes, stirring occasionally.
  4. Then, add the curry paste and seasonings. Stir together for 1-2 minutes, then add the onions and a splash of water to deglaze the pan.
  5. Cook together for another 3-4 minutes before adding the mushrooms and tomato sauce. Stir for 2-3 more minutes.
  6. Add the coconut milk and lemon juice, pre-prepped and cooked dal, and bring to a low boil.
  7. Cover with a lid, reduce heat to low, and simmer for 15-20 minutes.
  8. Serve over rice, add garnish if desired, and enjoy!

Nutrition Information

Nutrition Disclaimer

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