Indian food is one of my favorites, and I can’t ever have too much of it. Dal is a typical bean stew that has split lentils, but the variations are endless. This one adds cauliflower, which is always better with Indian spices! It’s perfect served over rice.

YIELD: 8 servings

TOTAL PREP TIME: 15 minutes

TOTAL COOKING TIME: 35 to 50 minutes

INGREDIENTS

• 1 to 2 tablespoon (15 to 28 ml) olive oil (*use water or broth)
• 1/2 small onion, minced
• 1 teaspoon mustard seeds
• 1 teaspoon coriander seeds
• 1 teaspoon cumin seeds
• 1 teaspoon garam masala
• 1/2 teaspoon turmeric
• 1/2 teaspoon chili powder
• 1/2 cup (96 g) moong dal (golden lentils)
• 1/2 cup (96 g) masoor dal (red lentils)
• 1 tablespoon (8 g) grated fresh ginger
• 2 cups (200 g) cauliflower florets
• 4 cups (950 ml) water
• 12 curry leaves, torn in half
• 1 1/2 cups (270 g) diced tomatoes or 1 can (14.5 ounces, or 410 g)

INSTRUCTIONS

1. Heat the olive oil over medium heat in a large soup pot.
2. Add the onion and cook until translucent, about 5 minutes.
3. Add all the spices and sauté for a minute or two more until the spices become more fragrant.
4. Add the lentils, ginger, cauliflower, and water and cook for 20 to 30 minutes or until the lentils become soft.
5. Add the curry leaves and tomatoes and cook for 10 to 15 minutes more until the tomatoes break down.
6. Serve over rice.

PER 1-CUP SERVING (235 ML) (DOES NOT INCLUDE RICE): 64.9 calories; 1.9 g total fat; 0.3 g
saturated fat; 3.3 g protein; 9.0 g carbohydrate; 3.2 g dietary fiber; 0 mg cholesterol.