Cauliflower Rice and Lentil Curry Recipe

Cinnamon, & Turmeric flavoured pulsed cauliflower with a drool-worthy dal with tomatoes cooked in coconut milk as a one dish

Gauravi Vinay
Cauliflower Rice and Lentil Curry Recipe
1415 ratings.

Cauliflower Rice and Lentil Curry is an easy to make, low calorie, gluten-free and a diabetic friendly recipe. The vegetable and dal curry makes a perfect dinner idea for it's low carb and high protein content, you can even make this as a part of lunch to make a wholesome and delicious meal. Serve Cauliflower Rice and Lentil Curry with a nice Raita like Burani Raita or Lauki Raita or a fresh salad like Carrot Ribbon Salad With Asian Sesame Dressing.

Did you know: Cauliflower is a member of the cancer-fighting cruciferous family of vegetables. Cauliflower is anti-inflammatory and antioxidant-rich, and may boost both your heart and brain health. Eating cauliflower will provide your body with impressive amounts of vitamin C, vitamin k, beta-carotene, and much more while supporting healthy digestion and detoxification.

Try our other dry vegetable sabzi recipes

  1. Aloo Gobi Ki Sabzi Recipe (Spicy Potato and Cauliflower Vegetable)
  2. Carrot Poriyal Recipe (Steamed Carrot Stir Fry)
  3. Menthia Keerai Paruppu Usili Recipe (Steamed Lentil Crumbled with Fenugreek Leaves)
  4. Kathirikai Podi Curry Recipe (Roasted Brinjal with Spices)

Cuisine: Indian
Course: Lunch
Diet: Vegetarian
Equipments Used: Hard Anodised Kadai (Wok)
Prep in

10 M

Cooks in

40 M

Total in

50 M


4 Servings


    Ingredients for Cauliflower Rice
  • 1 Cauliflower (gobi) , cleaned
  • 50 grams Tofu , crumbled/grated
  • 1 teaspoon Oil
  • 1/2 teaspoon Mustard seeds (Rai/ Kadugu)
  • 1/2 teaspoon Cumin seeds (Jeera)
  • 1 inch Cinnamon Stick (Dalchini)
  • 1/4 teaspoon Turmeric powder (Haldi)
  • 1 sprig Curry leaves
  • 1 tablespoon Coriander (Dhania) Leaves , chopped
  • Ingredients for Lentil Curry
  • 1/2 cup Masoor Dal (Whole) , cooked to hold the grain
  • 1-1/2 cups Coconut milk
  • 1-1/2 tablespoons Curry powder
  • 1 Onion , finely chopped
  • 300 grams Tomatoes , pureed
  • 2 teaspoons Ginger Garlic Paste
  • 1/2 teaspoon Garam masala powder
  • 1 teaspoon Red Chilli powder
  • 1/2 Turmeric powder (Haldi)
  • Salt , to taste
  • 2 tablespoons Oil
  • 2 tablespoons Coriander (Dhania) Leaves , chopped

How to make Cauliflower Rice and Lentil Curry Recipe

  1. To begin preparing Cauliflower Rice and Lentil Curry recipe, prep up with all the ingredients and keep them ready.

  2. Grate cauliflower using a large grater to resemble grains of rice, in terms of size, alternately you can use the pulse motion in your food processor to mince the cauliflower to resemble rice.

  3. Heat oil in a wide pan, add mustard seeds and let them splutter add the cumin and cinnamon and allow the cumin to crackle, add curry leaves and turmeric , tip in the grated cauliflower and cook for a minute on a medium to high flame, add the tofu and mixed gently to combine.

  4. Continue cooking for 2-3 minutes until the cauliflower is cooked, retaining a bite texture (not cooked very soft/mushy)

  5. Season with salt and dish it out onto a bowl.

  6. In another pan heat oil add the onions and ginger-garlic paste and cook until the onions start to change color and now add the tomato puree and cook this mixture for 5-7 minutes.

  7. Now add turmeric, chili powder, homemade garam masala, curry powder and salt, cook for 5 more minutes until the tomatoes start looking slightly reduced.

  8. Now add the cooked lentils into this mixture and let it simmer for 4-5 mins until it absorbs all the flavors of the curry.

  9. Pour in the coconut milk and gently stir it around and cook on gentle heat for a couple of minutes, adjust the salt and garnish with coriander.

  10. Serve Cauliflower Rice and Lentil Curry with a nice Raita like Burani Raita or Lauki Raita or a fresh salad like Carrot Ribbon Salad With Asian Sesame Dressing.