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! ❤

Curried Cauliflower with Daal, Hazelnuts, & Cucumber Raita

  • Servings: Makes 3 Servings
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Each Serving Contains:

  • 1 Veggie Serving (adjust quantity to your individual food plan)
  • 1 Protein Serving
  • 1 Fat Serving


Veggie Serving

Curried Cauliflower

  • 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

Protein Serving

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)

Chopped Hazelnuts

  • 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.


  1. 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.
  2. Start Daal:
    1. Heat a smidgen of oil in a large saucepan over medium-high heat.
    2. Add onion, ginger, cumin, turmeric, garam masala, red pepper flakes, and garlic. Sauté 1-2 minutes, until fragrant.
    3. Add tomatoes, sauté one minute.
    4. Stir in water and lentils and bring to a boil.
    5. Cover, reduce heat, and simmer 35 minutes or until lentils are tender.
    6. At the end – add lime juice, cilantro, salt, and coconut milk (optional – see note on fat)
  3. Roast Veggies: 
    1. Preheat the oven to 400 degrees.
    2. 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.
    3. Roast for 20-30 minutes, or until browned and softened. Stir occasionally.
  4. Make Cucumber Raita: 
    1. You can peel the cucumbers or leave the skin on.
    2. Grate the cucumber using a coarse cheese grater.
    3. Squeeze out the excess water so the raita isn’t too watery.
    4. Mix all ingredients well by hand in a small bowl with a fork.
  5. Assemble Meal: 
    1. Weigh each component on a big plate.
    2. Garnish with cilantro, mint, or green onions, sprinkle the hazelnuts on top, and salt to taste.
    3. Admire, then mix it all up and enjoy!