Instant Pot Cauliflower Lentil Dahl
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May 2, 2018This Instant Pot Cauliflower Lentil Dahl is packed with plant based protein and makes for a easy week night family meal!
Ok so truth is I have had this recipe since the beginning of the year when I was craving some Indian food after returning from our trip back in December. It keeps getting pushed back, mostly because I have had a ton of other things going on. But finally the time is here to share one of my new favorite go-to week night meals. This Instant Pot Cauliflower Lentil Dahl inspired by our trip to India.
After visiting India for a friends wedding this past December, my hubby and I have been on an Indian food kick. And I have been wanting to re-create some of our favorite dishes at home. One of my favorite dishes was Dahl. A dish that’s base is split pulses (aka lentils or split peas) that are cooked with a variety of spices like garam masala, cumin and turmeric that really give the dish it’s flavor.
In attempt to re-create Dahl, for a quick dinner, I decided to use my handy-dandy Instant Pot. It makes cooking lentils, peas and beans much easier and quicker! Instead of waiting for 30-40 minutes for the split peas to soften it only takes 10 minutes of high pressure cooking. For some more texture and nutrition in this dish I decided to add in cauliflower and served it along side cooked brown rice. This dish is packed with plant-based protein and fiber and is great for boosting your immune system.
Don’t have an instant pot? No worries you can also easily make this dish on the stove or in a slow cooker.
You may be wondering, is this dish ok for kids?
The answer is YES! I actually made it and it turned out a bit spicier than I intended, so I wasn’t sure how the little guy was going to take it but he loved it! He didn’t even seem to be bothered by the spice at all. Introducing your little ones early to a variety of spices (hot or not) will get them used to these flavors over time. As long as you can handle the heat, they probably can too!
- 2 tablespoons olive oil
- 1 large onion, diced
- ½ tablespoon of cumin seeds
- 1 tablespoon garlic, minced ( about 2-3 large cloves)
- 1 bay leaf
- 1 cup red lentils
- ½ cup yellow split peas
- 1 (14.5 ounce) can diced tomatoes, low sodium
- 3 cups water
- 1 teaspoon garam masala
- 1 teaspoon turmeric
- 1 teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon cayenne (1/8 teaspoon if you prefer less spicy)
- 16 ounce package frozen cauliflower
- Turn on the saute function on the Instant Pot. Add olive oil, onions and cumin seeds and saute for 5 minutes or until onions are translucent. Add in garlic and bay leaf and saute for an additional 1 minute. Turn off saute function.
- Add in lentils, split peas, tomatoes, water, garam masala, turmeric, salt, pepper, and cayenne. Place lid on and set dial to sealing. Set Instant Pot to Manual high pressure and set time for 10 minutes. Once done cooking and instant pot beeps, manually release pressure by moving dial to venting. Open lid and add in frozen cauliflower. Mix to combine. Let sit for 5-10 minutes with instant pot still on until cauliflower warmed through.
- Serve on top of rice or with naan