Curried Cauliflower and Whole Lentil Soup – Vegan Gluten-Free Recipe

Whole brown red lentils—sabut masoor or massar—are pinkish-brown lentils that make a deeply flavorful, earthy stew. Brown on the outside and pink-orange within, they pair beautifully with warm spices. Cinnamon, cardamom, and bitter greens such as fenugreek or curry leaves add complexity and lift this dal to another level.

This recipe uses fresh curry leaves. You can find fresh curry leaves at Indian grocery stores; they freeze well in an airtight container for months. Dried curry leaves or curry leaf powder are convenient alternatives and keep much longer if you make dals frequently.

The curry tree is tropical; its leaves—called curry leaves, kadi patta, or sweet neem—are used widely in stews, dry vegetable dishes, and chutneys. Fenugreek (methi), fresh or dried, lends a pleasantly bitter note that complements lentils and beans. Methi deserves its own spotlight, but even a small amount brightens this stew.

Other recipes using whole masoor that you might enjoy include:
Whole Masoor and Mung bean stew with shallots — a favorite combination.
Missir Wot — an Ethiopian-style red lentil stew.
North Indian-style sabut masoor preparations—simple and comforting.
For a wider selection of lentil and bean stews, search collections of related recipes and adapt spices and vegetables to taste.

Overview of steps:

Soak the lentils for at least a couple of hours.

Chop your vegetables and herbs.

Gather fresh curry leaves if available.

Prepare the tadka (tempering) in hot oil to release flavor.

Add the lentils, water, salt and spices and cook until the lentils are tender.

Serve hot—with a drizzle of cashew cream, with rolls or crackers as a stew, or alongside flatbreads as a classic dal.

Curried Lentil Soup with Cauliflower.

Red Lentil Stew with Cauliflower — Gobi Waali Sabut Masoor
Allergy Information: dairy-free, egg-free, corn-free, soy-free, yeast-free, gluten-free.
Yields: 2–4 servings

Ingredients:
1/2 cup dry whole red lentils (masoor), soaked at least 2 hours or overnight
2 cups water
2 teaspoons oil
1/4 teaspoon mustard seeds
1/4 teaspoon cumin seeds
Generous pinch of asafetida (hing), optional
6–8 curry leaves
1/2 medium onion, chopped
1 serrano chili, chopped, or chili flakes to taste
4–5 garlic cloves, finely chopped
1/2 inch ginger, minced
1–2 medium tomatoes, chopped
1/2 teaspoon salt, or to taste
1/2 teaspoon garam masala
1/4 teaspoon turmeric powder
3/4 cup chopped cauliflower

Variations: swap fennel seeds for mustard and cumin, or add other vegetables like celery, carrots, broccoli, or leafy greens. You can also use similar lentils such as Spanish pardina, green lentils, or puy.

Method:
1. Soak the lentils for at least 2 hours or overnight. Drain and set aside.

2. In a pressure cooker, heat the oil over medium heat.

3. When the oil is hot, add mustard and cumin seeds and cover briefly, as they may sputter.

4. Add curry leaves, asafetida (if using), and chopped chili. Stir for a few seconds.

5. Add ginger, garlic, and onions; cook 4–5 minutes until the onions turn translucent.

6. Stir in chopped tomato, garam masala, and turmeric. Cook 3–4 minutes until the tomato softens. This creates the tadka base.

7. Add the drained lentils, cauliflower, water, and salt. Pressure cook on low–medium heat for 3 whistles, then reduce to low heat for another 10 minutes.

8. Allow the pressure to release naturally before opening. Serve hot, garnished with fresh cilantro.

To refresh leftovers, prepare a small tadka: heat oil, add mustard and cumin seeds and a pinch of red pepper flakes, then pour over the dal.

If cooking in a pan: add soaked or pre-cooked lentils to the onion-tomato mixture with salt and water. Simmer partially covered until the lentils begin to break down—about 45–55 minutes for soaked lentils, or roughly 20 minutes for pre-cooked lentils. Adjust seasoning to taste.

Serve topped with cashew cream and chopped cilantro, with bread rolls, crackers, or Indian flatbreads such as roti or naan, or alongside rice.