Low Carb Cauliflower and Broccoli Dahl

Low Carb Cauliflower and Broccoli Dahl

Indian food is one of my favorite regional styles of cooking and Dahl is a dish that I always enjoy whenever I eat curry. This recipe for Low Carb Cauliflower and Broccoli Dahl is absolutely delicious. Dahl is probably one of the foods I have been most tempted by while eating low carb. I have been trying to come up with a Dahl substitute as I eat Indian food quite a lot, and this recipe more than fills a traditional Dahl made with lentils, place.

A dish that goes hand in hand with Dahl is a Sri Lankan dish called Coconut Pol Sambol, which I highly recommend you make to go with this dish, or in fact, anytime you make any type of curry. I cannot stress this enough but you have to try these dishes together. I would happily sit down to a bowl of Dahl served simply with Pol Sambol on top for dinner and be extremely satisfied.

You could omit the sunflower seeds from this dish, but I love both the flavor and the texture that they impart, plus the fact that they add a nutritional boost to the dish as well. I often buy bags of ready made cauliflower and broccoli rice from my local supermarket, and they are often what I use in this recipe, if I don’t make my own.
Coconut Pol Sambol
Note that the stem part of broccoli and cauliflower are ideal for this recipe, as you want something that keeps intact, whereas just using the florets would mean that if you cook this for a long time, you will end up with quite a mushy dish. If that is your preference then that is fine, but I like mine to be a little more textured so try to use a mix of stems and florets. The prepackaged bags that I buy from the supermarket (Coles in Australia) tend to have more stalk than florets in them and that is why I find them ideal for this dish.

This dish is perfect served with any type of Indian food and curry dishes. Try it with Coconut Fish Curry, Butter Chicken or Low Carb Lamb Yoghurt Curry, all of which are featured recipes on this site.

I hope you love this dish as much as I do.


Low Carb Cauliflower and Broccoli Dahl

Low Carb Cauliflower and Broccoli Dahl

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Lunch, Main Course, Side Dish
Cuisine: Gluten Free, Indian, Keto, LCHF, Low Carb, Sugar Free, Vegetarian
Servings: 8 serves


  • 600 gms riced cauliflower and broccoli- note that using the stems in this dish is ideal as the Dahl will have a better texture
  • 400 gms coconut cream unsweetened
  • 1 cup water - plus additional water and/or coconut cream if you want to thin it down more
  • 1/2 cup roughly chopped sunflower seeds
  • 1/2 onion finely chopped
  • 1 1/2 tablespoons minced garlic
  • 1 tablespoon ghee or coconut oil
  • 2 teaspoons crushed ginger
  • 2 teaspoons cumin powder
  • 1 cinnamon stick
  • 1 teaspoon minced chilli
  • 1 teaspoon cardamom ground
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon black pepper
  • A pinch of ground cloves
  • Salt and pepper to taste.

To Serve

  • 1 teaspoon garam masala
  • The juice of 1/2 lemon


  • Cook the onion till soft in a tablespoon of ghee or coconut oil. Add the spices and cook off for a couple of minutes without burning or browning.
  • Add the riced cauliflower, broccoli and sunflower seeds and cook off in the spice mix for approximately 5 minutes taking care not to burn it.
  • Add the coconut cream and additional water to get desired consistency and simmer till tender, for approximately 30-45 minutes.
  • Just prior to serving, add 1 teaspoon of Garam Masala and the juice of 1/2 a lemon (or to your taste) to serve.

Serving Suggestion

Nutritional Information

Serving: 1serve | Calories: 155kcal | Carbohydrates: 10g | Protein: 9g | Fat: 9g | Fiber: 8g
Note that we calculate our own nutritional values so they may not be precise. Calculate your own if desired. Carb values exclude sugar alcohols such as Erythritol, as they generally have no impact on blood sugar levels. 50% of the carbs from Xylitol is added to nutritional values. This is consistent with industry practice.
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12 thoughts on “Low Carb Cauliflower and Broccoli Dahl”

  1. 5 stars
    This tastes like dahl even though it didn’t have lentils in it. Is the best low carb dahl recipe around. Thanks so much for sharing.

  2. 5 stars
    I had my doubts about this recipe – broccoli and cauli dahl?? But it’s fantastic. It’s now one of my staples.

  3. 5 stars
    Wonderful sub for the real deal.. using this as as a base, made our own family recipe spices.. even my Daughter, brought up on red lentil dhal thought it was the real deal… this is going to make my keto journey so much easier. Love, love, love it! Thank you =D

    1. Thanks so much for your lovely feedback. I’m a lover of authentic Indian (authentic everything!!) food and have had some really amazing feedback on my Indian recipes. Dahl is a tricky one as everyone loves their own version- ie red or green lentils, different spices etc. This flavors in this one was based my favorite version which is Masoor Dahl. Flavors aside though, the base alone really is a superb dahl substitute texture wise. Kx

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