Paleo Cauliflower & Pumpkin ‘Dal’

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Dal, also known as Daal, Dahl and Dhal depending on who you ask, is a lovely, hearty and comforting stew like dish from India made with pulses. Dal itself is a name for a pulse but the dish is often made with split peas or chickpeas. Unless I go through a rigorous process of soaking, maybe sprouting and then intensive cooking, those little buggers don’t agree with me (yep, read between the lines). BUT I love the idea of dal and the flavours it carries, so I’ve decided to make my own paleo version without the legumes.  This is ‘dal’ only by association but equally warming and delicious.

Instead of using legumes, I thought I could use pumpkin or squash (sweet potato or carrot could also be used) for sweetness, colour and mushy texture. And to add some crunch I used some finely chopped cauliflower, like you would for cauliflower rice, and some sesame seeds. A huge whack of spices and some coconut milk and I actually created something I am super proud of. My ‘dal’ is full of nutrients and fibre and can be eaten as is on a cold night or as a side with some meat or fish. It goes really well with some boiled or fried eggs for breakfast. It can be frozen in batches for a quick vegetable side dish as well.

pumpkin-dhal-cauliflower

Cook’s notes: Garam Masala is an Indian spice mix made with pepper, cloves, cinnamon, nutmeg, cardamom, bay leaf and cumin (usually, there are variations). You can find it in most supermarket or Asian stores. I love having it around as it’s great for curries and stews. If you can’t find any garam masala, simply mix tother mild curry powder with a little cinnamon, nutmeg and cumin. Ginger and garlic powders can be used instead of fresh. The thickened part of the coconut milk in a can is the same as using coconut cream. Sweet potato and carrot can be used in place of pumpkin, I used butternut pumpkin/squash as it’s usually quite sweet.

AIP modifications – omit the sesame seeds and the chilli flakes and check the spice mix ingredients, onion can bother some so use leek instead.

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Paleo Cauliflower & Pumpkin ‘Dal’

  • Author: Irena Macri
  • Prep Time: 15 mins
  • Cook Time: 20 mins
  • Total Time: 35 mins
  • Yield: 4 1x

Scale

Ingredients

  • 1 large brown onion, finely diced (use food processor)
  • 20 grams ghee or butter (about 2 tablespoons)
  • 1 tablespoon coconut oil
  • 1 tablespoon grated ginger
  • 3 large cloves garlic, finely diced or grated
  • 500 grams peeled butternut pumpkin/squash, diced into small cubes
  • 2 teaspoons garam masala or mild curry powder
  • 1 teaspoon turmeric powder
  • 1 teaspoon cumin powder
  • 1/2 teaspoon chilli flakes
  • 1 teaspoon fish sauce (optional)
  • 2 cups chicken or vegetable stock (I used chicken stock)
  • about 200 grams coconut cream
  • juice of 1/2 lime
  • 1/2 teaspoon salt
  • 23 tablespoons sesame seeds
  • 1/2 medium head cauliflower, broken into florets
  • handful of fresh coriander chopped
  • extra sesame seeds and coconut cream for garnish

Instructions

  1. Sauté onion in ghee and coconut oil over medium heat for 5-6 minutes, until softened and slightly golden.
  2. Add the ginger, squash and garlic and stir through for a minute. Add the spices and stir through. Then add the fish sauce, stock, coconut cream, lime juice, salt and sesame seeds and stir through. Bring to boil, turn down to medium-low and cover with a lid. Cook for about 8-10 minutes.
  3. In the meantime, either chop or grind the cauliflower florets into small crumbs. I used a food processor and added separated florets in three batches, whizzed a few times for a couple of seconds each time, until finely chopped up but not completely ground up into dust. You can use a knife and chop the cauli super finely.
  4. After 8-10 minutes of cooking the pumpkin, stir in the cauliflower rice and cook together for 5 minutes, covered with a lid. Stir a couple of times.
  5. Using a potato masher, press down the cooked mixture a few times to soften the pumpkin pieces slightly. You want some of the pumpkin flesh to become the sauce itself.
  6. Serve with fresh coriander and a dollop of coconut cream or yoghurt. A few sesame seeds over the top for presentation.

paleo-dhal-pumpkin-cauliflower-h

Let me know what you think of this recipe in the comments and don’t forget to share with you friends and family. It’s delicious!

Comments

34 Comments
    1. You know I have to say that it was probably even yummier than the real thing 😉 Also sweeter because of the pumpkin, which I like.

  1. Thank you
    I love this pumpkin and cauliflower Dahll
    The texture is just like the real thing and tasted amazing.
    Love it, love it, love it.
    Your mushroom soup recipe is amazing as well X

  2. Just tried this… SO SO SO delicious!!! I don’t have a kitchen scale so wasn’t sure about how much “pumpkin” to use. I used half of a butternut squash instead but probably could have used the whole thing. Thanks for the recipe!

  3. Mine came out more like a soup than a dal (too much liquid) but it was delicious nonetheless. And extremely filling!

  4. I can’t describe how good this “Dal” is. We make it regularly and it’s fantastic. The flavours are great and the texture of the cauliflower with the sesame seeds just gives it that extra dimension and texture. I’m having it for lunch today and can’t wait! Thanks so much for doing the experimenting for us Irena 🙂

  5. I have been looking for quick and easy vegetarian dishes for ages. Who knew I just had to go Paleo to find them.

  6. This was so delicious, I cannot wait to have it again!!! Made it tonight for the first time. Used a 400ml can of coconut cream by accident but as I kept the cauliflower florets as is (didn’t make the rice), added broccoli florets and half a red pepper, the extra liquid was welcome to soften and simmer them in. I also left out the fish sauce, sesame seeds, squash and coriander because I didn’t have them handy.

    1. Thanks, Stephanie! Good to know it all still worked and tasted good without some of the ingredients. Fish sauce can certainly be replaced with a little more salt to taste.

  7. Utterly delicious! I like my pumpkin very tender so did cook my veggies slightly longer than recommended so test yours at the end of the 8-10 minute mark to see if you are satisfied with the texture. Also this is NOT a QUICK weekday meal if you are a working mom! Save it for the weekend its worth it and you wont get stressed out by how long the prepping takes.

    This one is a definite keeper 🙂

    Thanks Irena!

  8. I’ve done this recipe twice now and it is absolutely delicious! I’m doing it for a dinner party tonight, serving it with beef madras, rice and japatis but it’s amazing on it’s own too. Thank you

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