Lentil dhal with cauliflower ‘rice’

Have you tried cauliflower ‘rice’ yet?  Trust me, when seasoned right it makes a delicious, nutritious, low carbohydrate alternative to traditional rice.  Meaning you don’t get that heavy feeling you get after a big bowl of rice, but you also get an added serve of veggies 😊   Cauliflower is a cruciferous vegetable, high in fibre and antioxidants that help support our digestive system and mental health.  Lentils, in the dhal, are a true mood boosting food as they contain tryptophan, an amino acid associated with serotonin, our feel-good hormone which is also associated with improved sleep.


Cauliflower rice
1 head cauliflower, broken into florets
1 tablespoon olive or coconut oil
1 onion, finely chopped
1 teaspoon salt
1 tablespoon each pilau & Tikka Masala seasoning

3 tablespoons olive oil
1 onion, chopped
4 garlic cloves, crushed
2.5cm piece fresh ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1 large chilli (optional)
250g (1 cup) red lentils, rinsed
750 ml water (or can use vegetable stock)
1 cup chopped spinach leave
½ teaspoon salt
1 tablespoon lime juice
Large handful coriander leaves to serve


For the cauliflower rice

Place cauliflower florets in a food processor and pulse until cauliflower resembles ‘rice’.

In a fry pan, gently melt the oil & lightly cook the ‘rice’ with the onion for around 5 minutes until the onion begins to soften.   Stir in the spices until well combined.

For the dhal

Heat a saucepan over medium heat and add the oil or stock.  When hot add the onion, garlic, ginger, cumin, coriander & chilli if using & gently cook until soft (around 10 minutes).  Add the lentils & the water/stock, cover with a lid and cook, stirring occasionally for around 20 minutes, until the lentils have broken down.   Add more stock/water if you prefer a runnier dhal.  If too runny cook uncovered for a further 5 minutes.   Add the chopped spinach leaves and cook for a further minute or two then add the salt. Remove from the heat and stir through the lime juice and top with coriander leaves.

Serve the dhal with the cauliflower rice.

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