The general inspiration for this meal comes from Allison Day’s Whole Bowls. However, the details and ingredients in this recipe I’ve cobbled together from a variety of sources and done all the food plan math for you, as always. This one is great for batch cooking ahead for the week. This recipe makes 3 complete servings.
The veggie serving in this meal comes from the curried cauliflower. There is a little cucumber in the raita and a small amount of tomatoes and onions in the daal, but I count those as condiments. If that makes you uncomfortable, you can count them toward your veggie serving and eat a little less of the cauliflower part.
The photos in this post were taken by my dear mother and unofficial recipe tester Isabel Gates, thank you! <3
Curried Cauliflower with Daal, Hazelnuts, & Cucumber Raita
Each Serving Contains:
- 1 Veggie Serving (adjust quantity to your individual food plan)
- 1 Protein Serving
- 1 Fat Serving
- 1 head of cauliflower, chopped into small florets
- 1 small yellow onion, diced
- 2-3 medium carrots
- 1 clove garlic
- 1 tsp curry powder
- 1 tsp garam masala
- 1/2 tsp salt
- 2 tsp lemon juice
Lentil Daal – Makes 3 Servings (1/2 protein per serving)
- 4 oz (or 1/2 cup) dry lentils (makes about 9 oz cooked)
- 1.5 cups vegetable broth or water
- 1/2 cup onion, chopped
- 1/2 cup diced tomatoes (or use a squeeze of tomato paste)
- 2 tsp fresh ginger, grated or minced
- 1/2 tsp cumin seed
- 1/2 tsp turmeric
- 1/4 tsp red pepper flakes (or more for heat)
- 2 garlic cloves, minced
- 1 tsp garam masala
- 1 tablespoon fresh lime or lemon juice
- 1 tablespoon fresh cilantro
- 1/2 tsp salt
Cucumber Raita – Makes 3 Servings (1/4 protein per serving)
- 6 oz plain plant-based yogurt
- 1/2 of a medium cucumber
- 1 bunch fresh, finely chopped cilantro and/or fresh mint leaves
- 4 scallions, ends removed
- 1/2 lemon, juiced (or about 1 tablespoon juice)
- 0.5 oz roasted chopped hazelnuts per serving (1/4 protein)
Fat Serving Options (Mix and Match – Choose TWO)
- 0.75 oz (or 1.5 tablespoons) oil for roasting the big pan of veggies (1/2 fat)
- 3 oz coconut milk (or 1.5 oz coconut cream or 6 oz light coconut milk) added to the daal at the end of cooking (1/2 fat)
- 0.25 oz additional chopped hazelnuts (per serving) (1/2 fat)
Condiments & Spices
- Fresh cilantro and scallions to garnish
Notes for Maintenance
- Grain Additions: Add 4 oz brown basmati rice or roasted potatoes.
- Protein Additions: Increase the amount of dhal, yogurt, or hazelnuts.
- Fat Additions: Add more coconut milk to the dhal, use more oil, or increase hazelnuts.
- Strain Yogurt: If your yogurt is a little thin (plant-based yogurt can sometimes be a little watery) put it in a coffee filter on a pour-over or over a cup and let it thicken and drain a little bit.
- Start Daal:
- Heat a smidgen of oil in a large saucepan over medium-high heat.
- Add onion, ginger, cumin, turmeric, garam masala, red pepper flakes, and garlic. Sauté 1-2 minutes, until fragrant.
- Add tomatoes, sauté one minute.
- Stir in water and lentils and bring to a boil.
- Cover, reduce heat, and simmer 35 minutes or until lentils are tender.
- At the end – add lime juice, cilantro, salt, and coconut milk (optional – see note on fat)
- Roast Veggies:
- Preheat the oven to 400 degrees.
- Toss the cauliflower, carrots, and onions in the spices and a little oil (optional -see note on fat) and spread on a baking sheet line with parchment paper.
- Roast for 20-30 minutes, or until browned and softened. Stir occasionally.
- Make Cucumber Raita:
- You can peel the cucumbers or leave the skin on.
- Grate the cucumber using a coarse cheese grater.
- Squeeze out the excess water so the raita isn’t too watery.
- Mix all ingredients well by hand in a small bowl with a fork.
- Assemble Meal:
- Weigh each component on a big plate.
- Garnish with cilantro, mint, or green onions, sprinkle the hazelnuts on top, and salt to taste.
- Admire, then mix it all up and enjoy!