Cauliflower Dhansak

This cauliflower dhansak is a rich and filling medley of delicious flavours. Vegan, gluten free and low calorie too, you’ll find yourself coming back again and again for another spoonful of this satisfying curry.

This cauliflower dhansak is a rich and filling medley of delicious flavours. Vegan, gluten free and low calorie too, you'll find yourself coming back again and again for another spoonful of this satisfying curry.

It was way back in January (hasn’t this year flown by?) when Lady Lynne and I were doing “Vegan January” that I devised this vegan cauliflower dhansak.

I was afraid then, that our experiment of being vegan for a month would mean I would struggle to make adequate and filling meals, especially curry.

Now curry, as you may well have gleaned is one of our favourites and I think you’ll see what I mean if you check out the curry recipes.

Well I was wrong then, as this cauliflower dhansak has since been made time and time again and I’m delighted to share it today with you here.

This cauliflower dhansak is a rich and filling medley of delicious flavours. Vegan, gluten free and low calorie too, you'll find yourself coming back again and again for another spoonful of this satisfying curry.

Let me just confess to you first, that this particular curry will take a little more time to prepare and cook than the majority of the other curry recipes on neilshealthymeals. So doesn’t quite fit into the “Quick Healthy Meals” theme, only the “Healthy Meals” part. 😮

But don’t lambast me! I mean I’ve confessed to you haven’t I? And as we know, no one is perfect.

Anyway, if you make this, I guarantee you will forgive me! It takes a little longer because the flavours need time to marinate and fuse together.

This cauliflower dhansak is a rich and filling medley of delicious flavours. Vegan, gluten free and low calorie too, you'll find yourself coming back again and again for another spoonful of this satisfying curry.

So with that confession over, before I bring you the cauliflower dhansak recipe, let’s just talk a little more about why I think you’re going to love this, not only for its taste but all the other great benefits too!

Why you’ll love cauliflower dhansak

Set yourself a bit of time (30 – 45 minutes’ prep) for this curry. Generally, I make this on a Sunday afternoon, starting at 3pm, so there’s plenty of time once this is just sitting, warm in the oven for me to make my Naans at 6 and serve this up at about 6.30pm.

I promise you, you’ll love the tantalising flavours and you’ll love all of the amazing health benefits of this dish: –

  • An excellent source of vitamin C. (136% per portion!)
  • 54% of daily recommended dietary fibre requirement
  • Low in fat and saturated fat.
  • 0% cholesterol
  • High in antioxidants (can prevent or slow cell damage)
  • Helps decrease the risk of obesity, diabetes and heart disease

I’ve said it before and I’ll say it again. Eat your veggies! 🙂

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This cauliflower dhansak is a rich and filling medley of delicious flavours. Vegan, gluten free and low calorie too, you'll find yourself coming back again and again for another spoonful of this satisfying curry.
Print
Cauliflower Dhansak
Prep Time
45 mins
Cook Time
1 hrs 15 mins
Total Time
2 hr
 
This cauliflower dhansak is a rich and filling medley of delicious flavours. Vegan, gluten free and low calorie too, you'll find yourself coming back again and again for another spoonful of this satisfying curry.
Course: Dinner
Cuisine: Indian
Servings: 8
Calories: 330 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 1 tbsp olive oil
  • 2 cloves whole
  • 4 black peppercorns
  • 1 tsp paprika
  • 2 tsp medium curry powder
  • 1 tsp turmeric
  • 1/4 tsp cinnamon powder
  • ¼ tsp allspice
  • 1 tbsp ground coriander
  • 1 red onion chopped
  • 2 carrots peeled and chopped
  • 1 large sweet potato peeled and chopped
  • 4 medium white potatoes peeled and chopped
  • 1 red pepper de-seeded, cored and chopped
  • 75 g peas
  • 2 cloves garlic crushed
  • 1 inch piece fresh ginger peeled and finely chopped
  • 1 x 400g can chopped tomatoes
  • 500 ml vegetable stock
  • 200 g red split lentils
  • 300 g cauliflower florets
  • Salt and freshly ground pepper
  • 1 tbsp freshly chopped coriander
Instructions
  1. Pre-heat oven to 180C fan.
  2. In a large oven proof / casserole dish gently heat the oil, then add all of the spices and stir around for no more than a minute just to release their flavours.
  3. Add the onion, carrots, potatoes, red pepper, peas, garlic and ginger and stir well to combine everything for a couple of minutes.
  4. Add the chopped tomatoes, vegetable stock, red split lentils, stir well to combine and bring to the boil. Then turn down to simmer.
  5. Place the dish into the oven and cook for approximately 45 minutes until all the vegetables have softened.
  6. Then, add the cauliflower florets, stir well into the cooked vegetables and place back into the oven for a further 5 minutes to allow them to cook. You just want the cauliflower to be “al-dente”.
  7. Remove from the oven, season to taste and serve in balti dishes* garnished with the chopped coriander.

Recipe Notes

You can vary the vegetables you use.

Makes about 8 portions so and is perfect for freezing.


These are the Balti dishes that I serve my curries in.

Nutrition Facts
Cauliflower Dhansak
Amount Per Serving
Calories 330 Calories from Fat 34
% Daily Value*
Total Fat 3.8g 6%
Saturated Fat 0.6g 3%
Sodium 550.2mg 23%
Total Carbohydrates 63.8g 21%
Dietary Fiber 13.6g 54%
Sugars 9.7g
Protein 14.4g 29%
Vitamin A 48%
Vitamin C 136%
Calcium 11%
Iron 27%
* Percent Daily Values are based on a 2000 calorie diet.

Let me know what you think, and if you change any of the vegetables then I’d love it if you could put those into the comments to share for the benefit of others?

We’ll keep on the veggie theme next Tuesday when I bring you my latest vegetarian Quorn recipe. Until then have a great weekend and I’ll catch you then!

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And thanks Amanda for usual Thursday’s  thinking out loud !

This cauliflower dhansak is a rich and filling medley of delicious flavours. Vegan, gluten free and low calorie too, you'll find yourself coming back again and again for another spoonful of this satisfying curry.

This cauliflower dhansak is a rich and filling medley of delicious flavours. Vegan, gluten free and low calorie too, you'll find yourself coming back again and again for another spoonful of this satisfying curry.

Comments

  1. Ah, this looks and sounds incredible, Neil! You know I’m a big cauliflower (and INDIAN!) fan!

    • neil@neilshealthymeals.com says:

      Thanks Rebecca! All those veggies combined together, I thought you would love this! 😀

  2. wow all of this flavor sounds amazing! Another way to eat my favorite veggie!
    rachel @ athletic avocado recently posted…No-Bake Paleo S’mores Protein Bars {Made with Collagen Peptides}My Profile

    • neil@neilshealthymeals.com says:

      Glad you like it Rachel! If you love cauliflower you’re definitely going to love this! 😀

  3. CAULI-POWER!!!! Made some awesome cauliflower dish, to be posted on Tuesday, and you posted one today! GREAT MINDS THINK ALIKE!!!
    GiGi Eats recently posted…A-dory-bly FIN-TASTIC Favorite, Made At HomeMy Profile

    • neil@neilshealthymeals.com says:

      I’m looking forward to that Cauliflower dish you’ve got coming on Tuesday! Excellent! 😀

  4. Neil, you have quite the spice-fest going on here! The only dhansak I’ve had has had mutton and lentils in it – but I love my veggies and prefer your version so much more!
    Shashi @ RunninSrilankan recently posted…Strawberry & Banana Chia Pudding ParfaitMy Profile

    • neil@neilshealthymeals.com says:

      Thanks Shashi 🙂

      I’ve been staring at the photographs thinking how nice and colourful they look as opposed to looking out of the window here at the grey skies! 😆

      That dhansak you mention with mutton and lentils in it sure sounds delicious though. 😉

  5. I think cauliflower is a must when it comes to a veggie curry. It has so much texture and really bulks it out. I have a curry craving now.

    • neil@neilshealthymeals.com says:

      I love cauliflower in a veggie curry too. 🙂

      And also potato and butternut squash. Those last two are curries that are on my to-do list. I might wait until later in the year when it’s a bit cooler for them though.

  6. This looks so amazing but does the cauliflower truly cook in only 5 minutes?

    • neil@neilshealthymeals.com says:

      Thanks for your comment Patti.

      Yes, You just want the cauliflower to be “al-dente” so slightly crunchy and not completely mushy. But cook for as long as deem necessary to your taste. 🙂

  7. This looks great! I’m the only veg or curry eater in our house, so I wondered if this would freeze. I’d love to have this on hand when they want meat or for a brown-bag lunch. Thanks!

    • neil@neilshealthymeals.com says:

      Hello there Dawn, thanks for contacting me. Yes this does freeze no problems!

      Hope you enjoy! 🙂

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