In Need Of Nourishment? Dal with Roasted Cauliflower & Chickpeas

Gently spiced and warming, this very delicious dal soup with roasted cauliflower and crispy chickpeas is not only super-powered with nourishment but also provides a gradual release of energy and helps stabilise blood sugar levels.

We love to eat this sustaining soup on a Saturday lunchtime, post exercise or simply when we are in need of nourishment. It’s brimming with goodness and has a great balance of nutrients; slow-releasing carbohydrate, plant-based protein, some healthy fats, vitamins, gut-friendly fibre and minerals such as magnesium, folic acid and iron.

Eating pulses regularly can not only help lower cholesterol and keep your heart healthy but it can also help your gut health. The fibre in them helps with digestion, and the prebiotics support the growth of healthy gut bacteria. 

Find out more on the difference between prebiotics and probiotics, plus the why and the how HERE

If you’re not a fan of lentils, or even soup for that matter, here are some other ways you can sneak in some healthy pulses into your diet (recipes coming soon!):

Hummus

Fabada (Spanish butter bean stew)

Lentil and Sweet Potato Burgers

Black Bean and Chorizo Chilli

Home-baked beans

In Need Of Nourishment? Dal with Roasted Cauliflower & Chickpeas

Author: Kate Percy

Print Recipe

Servings: 4

Ingredients

Servings

• 200 g yellow split peas, rinsed and drained

• 400 g tun chickpeas, drained, rinsed & dried

• ¼-½ small cauliflower broken into small florets

• 1 tsp ground cumin

• 1 tsp paprika

• 1 tsp cumin seeds

• 1 green chilli

• 1 tbsp oil

• 1 clove garlic, peeled and finely sliced

• 1 tsp turmeric

• 1 tsp garam masala

• 1 tsp dried chilli flakes

• handful coriander (cilantro)

• salt and freshly ground black pepper

Method

1. 1. Soak the lentils for 30 minutes, drain and transfer to a saucepan. Add enough cold water to cover the lentils by about 4 cm (about 1 litre). Bring to the boil, remove any froth that rises to the surface, then reduce heat to a simmer and gently cook for 35 minutes or until tender. Remove from the heat and blend until smooth. Add a little more water if the mixture is too thick.
2. 2. Meanwhile, heat the oven to 200℃. Arrange the cauliflower florets and chickpeas on a baking tray. Toss with a little olive oil, the ground cumin, paprika and plenty of salt and pepper. Roast in the oven for 15-20 minutes until golden, shaking the tray after 10 minutes to help crisp the chickpeas all over.
3. 3. Heat the oil in a non-stick pan and add the cumin seeds. When they start to sizzle add the green chilies and garlic and fry for 30 seconds. Stir in the turmeric and garam masala. Stir this all into the lentil mixture and season with plenty of salt and black pepper.
4. 4. Reheat the soup over a low heat. Serve in warmed bowls and scatter with the cauliflower and chickpeas, finishing off with your chopped coriander and a few dried chilli flakes.