Dal and Bhat – Creamy Coconut Dal with Spinach & Cauliflower

Dal and Bhat is more than just a comforting combination of lentils or split peas and rice, it’s a meal filled with wonderful memories for me. I grew up eating this protein-packed dish as a child, and it became one of my favorite meals to cook for my own children as they were growing up. Now that my children are adults, I love seeing them continue the tradition by making Dal and Bhat in their own homes. And, of course, when I visit them or they come home to visit me, this is still one of those favorite dishes they ask me to make. I love that a simple meal I enjoyed as a child has become part of our family’s food story across generations.For this

Cooking with Dianne Morin version, I’m building on my original Yellow Pea Dal by adding creamy coconut milk, tender cauliflower, and fresh spinach. The coconut milk gives the dal a wonderfully rich and creamy texture, while the cauliflower and spinach are an easy way to add more vegetables to the meal. Serve it alongside warm basmati or jasmine rice for a wholesome, satisfying meal filled with flavor and, in my family, plenty of memories.

Ingredients
For the Dal
2 cups yellow split peas, washed and drained
​4½ cups water
3/4 cup unsweetened coconut milk
2 teaspoons ground turmeric or curry powder
2–3 teaspoons salt, or to taste
2 cloves garlic, minced
2 cups cauliflower, cut into small florets
Additional water, as needed
1 tablespoon fresh cilantro leaves, chopped

For the Tadka
2 tablespoons avocado oil or other neutral cooking oil
​1 teaspoon cumin seeds
2 teaspoons ground coriander
½ teaspoon turmeric powder
1 small onion, thinly sliced
4 cloves garlic, chopped
1 scallion, chopped (optional)
1-inch piece fresh ginger, chopped or grated
1 tomato, chopped, optional
⅛–¼ teaspoon Kashmiri chili powder or red pepper flakes, optional
½ teaspoon asafoetida (hing)
2–3 cups fresh spinach

For the Bhat (Rice)
2 cups basmati or jasmine rice
Water according to package directions
Pinch of salt, optional

Directions
1. Cook the split peas - Add the washed split peas, 4½ cups water, garlic, turmeric or curry powder, and salt to a large pot. Bring to a boil, then reduce the heat and simmer gently.

2. Add the coconut milk - After about 30 minutes, stir in the coconut milk. Continue cooking over low to medium-low heat, stirring occasionally so the dal doesn't stick to the bottom of the pot.

3. Add the cauliflower - When the split peas are beginning to soften, add the cauliflower florets. Continue simmering until both the cauliflower and split peas are tender. Add a little additional water if the dal becomes thicker than you prefer.

4. Prepare the Tadka - Heat the oil in a small skillet over medium heat. Add the cumin seeds and cook briefly until fragrant. Add the onion and cook until it begins to soften and lightly brown. Add the ginger, garlic, scallion, and tomato. Cook until the tomato becomes soft and the mixture is fragrant. Add a pinch of salt, followed by the Kashmiri chili powder, coriander powder, turmeric powder, and asafoetida. Cook for another 30 seconds to 1 minute, stirring constantly to prevent the spices from burning.

5. Add the spinach - Stir the fresh spinach into the dal and cook just until wilted. Taste and adjust the salt and seasonings as needed.

6. Finish the dal - Carefully pour the hot tadka into the cooked dal and stir to combine. Cover the pot and allow it to sit for a few minutes so all those wonderful aromas and flavors can come together. Finish with fresh chopped cilantro.

7. Make the Bhat - Prepare the basmati or jasmine rice according to the package directions.

8. Serve - Spoon the creamy coconut dal over warm rice and serve immediately. 

Dianne's Kitchen Tips

Make it your own: Add zucchini, peas, carrots, or other vegetables you have available.

Adjust the coconut flavor: If you prefer a stronger coconut flavor and creamier dal, increase the coconut milk from ½ cup to 2 cup or more, according to your taste.

Control the heat: Keep it mild or add Kashmiri chili powder, fresh chili, or a little hot pepper according to your preference.

Don't skip the rice: Bhat refers to cooked rice, making the combination of dal and rice a wonderfully simple and comforting meal.

Leftovers: Dal will usually thicken as it sits. When reheating, stir in a little water until it reaches your preferred consistency.

About This Recipe
One of the things I enjoy most about cooking is showing how traditional dishes can inspire us to experiment in our own kitchens. My original Yellow Pea Dal is a simple split-pea dish finished with aromatic cumin, onion, garlic, scallion, and tomato. This variation builds on that foundation with coconut milk, spinach, and cauliflower, creating a creamy, vegetable-filled dal that's perfect for anyone looking to explore global flavors while preparing wholesome meals at home.