Cauliflower Dal with Panch Phoron

Elevate your weeknight dinner with this flavorful and wholesome Cauliflower Dal with Panch Phoron. Combining tender red lentils and roasted cauliflower, this dish is infused with the bold, aromatic charm of Panch Phoron—Bengali five-spice mix—sizzling in hot oil for a burst of flavor. Enhanced with aromatic garlic, ginger, and vibrant turmeric, it's a balanced blend of creamy dal and tender vegetable textures. Finished with a squeeze of fresh lemon juice and a sprinkle of cilantro, it offers a nourishing, gluten-free, and vegan-friendly option perfect for pairing with steamed rice or warm flatbreads. Whether you're new to Indian-inspired cooking or a seasoned spice lover, this recipe is an unmissable, fragrant delight!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 4 cups Water
• 2 cups Cauliflower florets
• 0.5 teaspoons Turmeric powder
• 1 teaspoons Salt
• 1 teaspoons Panch Phoron (Bengali five-spice mix)
• 2 tablespoons Vegetable oil
• 1 medium Onion, finely chopped
• 3 Garlic cloves, minced
• 1 tablespoon Ginger, minced
• 1 medium Tomato, diced
• 2 Green chilies, slit
• 2 tablespoons Cilantro leaves, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear, then set them aside.

Step 2

In a large pot, combine the red lentils, 4 cups of water, turmeric powder, and salt. Bring to a boil over medium heat.

Step 3

Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the lentils are soft and mushy. Stir occasionally to prevent sticking.

Step 4

While the lentils cook, heat the vegetable oil in a large skillet over medium heat.

Step 5

Add the Panch Phoron to the hot oil and let the spices sizzle for 30 seconds until fragrant.

Step 6

Stir in the chopped onion and sauté for 3-4 minutes or until golden brown.

Step 7

Add the minced garlic, ginger, and slit green chilies. Cook for 1-2 minutes until the raw aroma disappears.

Step 8

Mix in the diced tomato and cook for another 3-4 minutes until the tomato softens and melds with the spices.

Step 9

Add the cauliflower florets to the skillet, stir well, and cook for 5-6 minutes, allowing the cauliflower to absorb the flavors.

Step 10

Once the lentils are fully cooked, pour the skillet contents into the pot with the dal. Stir well to combine.

Step 11

Simmer the dal and cauliflower mixture for 5-7 minutes, allowing the flavors to meld. Adjust salt to taste.

Step 12

Turn off the heat, stir in the chopped cilantro and lemon juice for a fresh finish.

Step 13

Serve hot with steamed rice or warm flatbreads. Enjoy!

Nutrition Facts

Serving size	(1767.7g)

Amount per serving	% Daily Value*
Calories	649.1

Total Fat 28.7g	0%
Saturated Fat 4.3g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 2486.5mg	0%
Total Carbohydrate 81.7g	0%
Dietary Fiber 27.8g	0%
Total Sugars 20.9g
Protein 27.4g	0%

Vitamin D 0IU	0%
Calcium 229.3mg	0%
Iron 10.5mg	0%
Potassium 2255.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.2%

Protein: 15.8%

Carbs: 47.0%