Slow Cooker Cauliflower Dal
Indian

Slow Cooker Cauliflower Dal

Slow Cooker Cauliflower Dal is a thick and creamy Indian stew that combines lentils and split peas with nutty grains and spices to deliver a healthy, hearty, satisfying, and nutritious meal.

By Chef Laura Bonicelli

lentilspotatoessplit peassteel-cut oats

Prep Time

20 min

Cook Time

—

Total Time

7 hr 20 min

Servings

6 servings

Ingredients

  • 1/2 head cauliflower florets
  • 1 large parsnip -- cut into 1/2-inch pieces
  • 1 tart apple -- peeled and cut into 1/2 inch pieces
  • 1 large leek -- white and light green parts (sliced thinly)
  • 1 2- inchpiece ginger root -- peeled and minced
  • 1/2 cupbrown lentils -- rinsed
  • 1/2 cupsplit peas -- rinsed
  • 1/2 cupsteel-cut oats
  • 1/2 cupbarley
  • 1 teaspoonground cumin
  • 1 teaspoonground coriander
  • 1/2 teaspoonground turmeric
  • 1 Anaheim pepper -- chopped
  • 5 cupswater
  • 1 teaspoonKosher salt
  • 1 lemon -- juiced
  • 1/4 cupchopped fresh cilantro leaves
  • 1 tablespoonextra-virgin olive oil
  • 1 1/2 teaspoonsyellow mustard seeds
  • 1 1/2 teaspoonscaraway seeds
  • extra cilantro for garnish
  • plain Greek yogurt

Instructions

  1. 1

    Place the ingredients, cauliflower through Anaheim peppers, into a 4-quart slow cooker. Stir in the water and cook on low, covered, for 6 to 7 hours. The vegetables should be soft; the lentils, peas, and grains should be soft but still al-dente. Stir in the salt, lemon juice, and cilantro.

  2. 2

    Heat the olive oil in a small saucepan over medium-high heat. Add in the mustard seeds and the caraway seeds. Stir for about 15 seconds until the seeds begin to pop. Add the seeds and oil into the dal and stir. Taste and add more salt if necessary.

  3. 3

    Serve the dal garnished with cilantro and/or a dollop of plain Greek yogurt.

Nutrition (per serving)

309

Calories

14g

Protein

55g

Carbs

5g

Fat

17g

Fiber

455mg

Sodium