This Sweet Potato & Cauliflower Dhal is delicious and perfect for a sensitive or healing gut as the cauliflower is much more gentle on the digestive system while still being high in fiber.
Dhal is a classic Indian cuisine, made with split pulses. The problem for those with sensitivities is that these pulses are high in an anti-nutrient known as lectins. And these lectins can cause problems for those who are more sensitive.
On top of that, lentils are high in FODMAPS, which can cause serious issues for those experiencing I.B.S and SIBO type symptoms. (I am releasing an article next week on this very topic, so if this is something you would like to learn more about stay tuned!)
Typically this sweet potato and cauliflower dhal would be accompanied by rice (organic steamed basmati). But if you are looking for a grain-free option, try it with our grain free Coconut Flour Naan Bread.
When it comes to gut sensitivities and leaky gut, pulses such as those in a classic dhal can irritate the lining in your gut, even causing permeability. Our recipe has those classic Indian flavours without the gut irritation, including cauliflower, sweet potato, ginger and turmeric. A recipe for a healthy and happy gut!
Sweet Potato & Cauliflower Dhal
- Prep Time: 15 minutes
- Cook Time: 30 - 40 minutes
- Total Time: 45 minutes
- Yield: 4 1x
- Category: Main
- Cuisine: Curry
This Sweet Potato & Cauliflower Dhal is delicious and perfect for a sensitive or healing gut as cauliflower is much more gentle on the digestive system while still being high in fiber.
1 Medium Brown Onion, finely diced
2 Cloves of fresh Garlic, finely chopped
2 tablespoons Coconut Oil
1 inch piece of Ginger, finely grated
2 teaspoons of Mustard Seeds
2 teaspoons of Garam Masala
1 teaspoon of Cumin
1 teaspoon of Turmeric
1 teaspoon of Chilli Powder
3 cups Cauliflower rice
1 cups Sweet Potato, skins peeled and grated
2 – 3 cups of Vegetable Stock, Bone Broth or Filtered water
2 Tomatoes, skin removed and blended with ¼ cup of filtered water
2 teaspoons of Himalayan Salt
1 Lime, juiced
2 tablespoons Fresh Coriander chopped, plus extra to serve
- Place a large saucepan over high heat. Add the coconut oil.
- When the coconut oil had melted, add the onion, garlic, ginger and mustard seeds. Cook until the mustard seeds start to pop and the onion is translucent.
- Add the garam masala, cumin, turmeric and chilli powder and saute for 5 minutes until roasted and fragrant.
- Add the cauliflower and sweet potato, stir well to coat with the spices.
- Add the vegetable stock/filtered water and blended tomatoes, bring to the boil, then reduce heat to a medium-low and simmer.
- Simmer, stirring occasionally, for 30-40 minutes until the vegetables have softened. If the gravy looks a little dry before they completely cooked, add more liquid.
- When the vegetables are cooked through, add the salt, seasoning to your preference.
- Serve and enjoy with fresh coriander and the coconut naan or alternatively a side of organic jasmine rice.