Roasted Sweet Potato Cauliflower Dal

May 24, 2024

Servings:

Difficulty:

average rating is 4 out of 5

This cozy winter meal is inspired by an Indian staple dish with the addition of roasted vegetables for extra fiber and color.

Rich in plant based protein and fiber. Lentils and peas are rich sources of plant-based protein and fiber. When combined with a grain, they make the meal into a high protein dish that will keep you satisfied and energized until your next meal.
Helps to reduce inflammation. The mix of warming spices aids digestion and can help to reduce inflammation throughout your body.
Helps to support steady energy levels. Lentils and peas are good sources of folate which help iron absorption and oxygen delivery throughout your body.

1 sweet potato

½ medium head cauliflower

1 tsp cumin, divided

1 tsp coriander, divided

½ tsp paprika

½ cup shredded green cabbage

A few shakes of asafetida

1 dried red chili

½ tsp fennel seeds

14 ounces crushed canned tomato

1 tbsp garam masala

½ cup red lentils

½ 14-ounce can coconut milk

½ cup frozen green peas, optional

1 large handful spinach or other green

A few leaves cilantro, for topping

Oil, for cooking

Salt, to taste

Black pepper, to taste

PREP. Cut sweet potato into 1 inch chunks. Break cauliflower into smaller pieces that can still hold their own. Grind cumin and coriander in a spice grinder or mortar and pestle.
ROAST VEGETABLES. Preheat oven to 375F. Line a baking sheet with parchment or a silicone mat. Drizzle sweet potatoes and cauliflower with oil. Add half of the cumin, half of the coriander, paprika, salt, and black pepper. Bake until sweet potatoes are soft and cauliflower is slightly browned on the edges, about 25 minutes.
MAKE DAL BASE. Heat a skillet over medium heat. Add a touch of oil. Add cabbage, remaining cumin, remaining coriander, fennel, asafetida, and dried red chili. Cover and cook until cabbage is soft, about 5 minutes. Add crushed tomatoes. Cook until tomatoes lose most of their water and the mixture turns dark red, about 3 minutes. Let cool slightly. Transfer to blender with coconut milk and a splash of water. Blend until smooth.
COOK DAL. Return tomato mixture to skillet. Stir in lentils and additional water as desired. Cover and cook over medium-low heat until lentils are softened, about 20 minutes. In the last 5 minutes of cooking, stir in frozen peas.
ASSEMBLE. When dal is cooked, add roasted vegetables and spinach to the skillet. Stir until combined, adding water as needed to reach desired consistency. It should be thicker than a soup but thinner than a dip.
SERVE. Divide into bowls. Garnish with cilantro. Serve warm with rice or flatbread of choice.

How can I make lentils easier to digest? Soak lentils for 4-6 hours before cooking and drain soaking water. This helps to break down the phytates in lentils and reduce abdominal discomfort after eating. It also makes the nutrients more available for your body to absorb.
How can I replace onion and garlic in dal? The combination of cabbage and asafoetida replace the texture and flavor of alliums, making this suitable if you follow a no onion, no garlic diet.
How can I store dal? Dal can be stored in an airtight container in the fridge for up to a week. For longer term storage, freeze and reheat in the microwave or in a pot on the stove.
What can I eat with dal? Serve dal with a grain or flatbread of choice, such as rice, roti, or naan.