Instant Pot Lentil Cauliflower Curry
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.This Instant Pot lentil cauliflower curry is a nutritious and flavorful dish that is vegetarian, vegan, and gluten free. It is easy to make and always leaves me with plenty of leftovers, which makes it perfect for busy weeknights.
My Instant Pot is one of my favorite kitchen tools, and I use it almost every week to make easy recipes at home. It’s perfect for those busy days when I have about 20 minutes while running around with the kids to throw some ingredients into the pot and then forget about it until it’s time to eat. This Instant Pot Lentil Cauliflower Curry is no exception.
Before I got my Instant Pot, I didn’t really understand all the hype, how was it that different from cooking on the stove? Let me tell you, it really is. The ability to “set and forget” is priceless, and I can’t say enough about it! Another term for this curry that’s more commonly used in Indian cooking is “dal.” creamy. I cook dal all the time like dal makhani and yellow dal because there are so nutritious. Dal is also a great way to clean out your fridge because almost any vegetable tastes good in it. It’s one of my favorite healthy recipes and a kid-friendly meal too.
👩🏽🍳 Why I Love This Recipe
I love making this Instant Pot Lentil Cauliflower Curry because it’s so easy to throw together on busy nights. One afternoon, I had just cleaned out the fridge and tossed in whatever vegetables I had on hand, cauliflower, broccoli, and a few carrots. It’s a simple way to turn leftover veggies into a hearty and satisfying meal that even picky eaters will enjoy.
This recipe works so well because the lentils and vegetables cook together in one pot, absorbing all the spices and coconut milk. I sauté the onions, garlic, and ginger first to build a rich flavor, then add the lentils, cauliflower, and broccoli before pressure cooking. The combination of red and brown lentils gives it a mix of textures, and the sauce thickens great.
This dish is perfect for a healthy vegan and gluten free meal that everyone can enjoy. I know my kids are getting protein and nutrients in each serving, and one batch usually leaves us with leftovers for a couple of days, which helps a lot on busy weeknights. It is also a dish I often bring to potlucks or family dinners since it feeds a crowd with very little effort.
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🥘 Ingredients
I love that this Lentil Cauliflower Curry recipe can easily be made using these pantry staples. These are the ingredients that I use:
Red Lentils: I use red lentils because they cook faster than brown or green lentils and have a mild flavor, which is perfect when I’m short on time. They break down and don’t hold their shape when cooked. If I don’t have red lentils, I sometimes use yellow split peas or yellow lentils instead.
Brown Lentils: I usually use pre-cooked brown lentils from Trader Joe’s, but I can also use dry lentils if needed. Brown lentils take a bit longer to cook and hold their shape. Using both red and brown lentils gives the curry a nice texture.
Cauliflower: I like to use frozen cauliflower to save time, or I chop a fresh head into florets. If I use fresh, I need a whole head for this recipe.
Broccoli: I use frozen or fresh broccoli depending on what I have on hand.
Red Onion: I finely dice the onion for the curry base.
Garlic and Ginger: I always use fresh garlic cloves and ginger because they add a nice balance of flavors and give the curry a distinct Indian taste.
Spices: I use several spices including cumin, turmeric, curry powder, garam masala, mustard seeds, and a little cayenne pepper. I sometimes add chili powder for extra heat.
🔪 How To Make
Here are the steps on how I make this lentil cauliflower curry:
Step 1: I turn the Instant Pot to sauté mode on medium heat and add the olive oil, chopped onions, garlic, and ginger. I sauté the onion mixture for 3 to 4 minutes until it is slightly caramelized. Then I add the whole spices, including cumin through mustard seeds or cayenne if I am using it. I sauté for another 1 to 2 minutes, then press the “cancel” button.
Step 2: I add the red lentils, brown lentils, cauliflower, broccoli, water, salt, and coconut sugar to the Instant Pot. I cover it with the lid and close the pressure valve. Then I press the “Pressure Cook” button and make sure it is set to high pressure. I set the timer for 20 minutes to get tender cauliflower florets that start to soften and blend into the curry.
Step 3: I let the Instant Pot release naturally, then open it and stir everything to combine. I like to top the curry with fresh cilantro, green onions, and a squeeze of lemon juice before serving.
💭 Expert Tips
My #1 Secret Tip for making this Instant Pot lentil cauliflower curry is to always cook it on high pressure in the Instant Pot so the lentils cook evenly and the flavors develop well.
Other Tips To Keep In Mind:
- Add vegetables later: I add the vegetables after pressure cooking when I want them to stay slightly firm. This helps keep their texture just right.
- Simmer uncovered: I let the curry simmer with the lid off for a few minutes. This thickens the sauce naturally.
- Season at end: I taste the curry at the end and adjust the seasoning. Lentils soak up a lot of flavor.
- Use fresh spices: I use fresh spices when I have them. They add warmth and balance to the dish.
- Let it rest: I let the curry rest for a few minutes before serving. This helps the flavors come together.
📖 Variations
There are a few ways I like to customize this lentil cauliflower curry to suit different tastes and dietary preferences.
Add Your Favorite Vegetables: I like to add more vegetables or swap out the cauliflower and broccoli for whatever I have in the fridge. Sturdy vegetables work best in the Instant Pot. I usually add carrots, zucchini, yellow squash, spinach, green beans, kale, potatoes, or sweet potatoes. I also sometimes use roasted cauliflower instead of fresh, but in that case, I add it to the Instant Pot after the rest of the ingredients are done cooking.
Use Different Spices: The great thing about dal is that I can be creative with the spices I use. If I don’t have one of the spices on the list, I use what I do have. Cumin, coriander, mustard seeds, turmeric, and curry are all easy to find in most stores. If I don’t have something like garam masala, I either leave it out or add another spice I have on hand.
Try a can of coconut milk: To make this curry even richer, I like to use a 15-ounce can of light or regular coconut milk in the recipe.
🍽 Serving Suggestions
I love serving this curry family style, surrounded by other comforting Indian dishes like my bold and tangy Vegetable Vindaloo the richly spiced Kerala Egg Roast.
I also like to serve this with my delicious side dishes like the vegan flatbread or my Guyanese roti. My kids always reach for extra pieces, and my friends often enjoy them when they come over.
🧊 Storage Directions
Refrigerating: I allow the lentils to cool completely before transferring them to an airtight container. I store them in the refrigerator for up to 5 days.
Freezing: I allow the curry to cool completely before transferring it to a freezer-safe container. I make sure to remove all the air from the container to prevent freezer burn, then label it with the date and contents. It will keep in the freezer for up to 6 months.
Reheating: When I’m ready to reheat from frozen, I transfer the curry from the freezer to the refrigerator to thaw overnight. Then I move it to a sauté pan and heat it, stirring until warmed through. I like to serve it with fresh cilantro and green onions.
❓Recipe FAQs
Why is the curry watery or too thin?
Sometimes vegetables like cauliflower release a lot of liquid as they cook, which can make the curry thinner than expected. Adding too much water or not accounting for moisture from frozen vegetables can also make the sauce too soupy.
How does adding too much water (or liquid) affect the curry?
Too much water dilutes flavors, producing a thin, bland curry instead of a thick, creamy, and flavorful stew. It can also prevent the lentils and cauliflower from achieving the right consistency.
Why did I get a “burn” or scorching warning on the pot?
If I sauté spices or onions first and don’t deglaze the pot before adding the liquids, the bottom can burn, especially with lentils. I also make sure not to fill the pot too full because that can block proper steam circulation and increase the risk of scorching.
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🎥 Watch How to Make It
Lentil Cauliflower Curry
This Instant Pot lentil cauliflower curry is a nutritious and flavorful dish that is vegetarian, vegan, and gluten free. It is easy to make and always leaves me with plenty of leftovers, which makes it perfect for busy weeknights.
Servings: 10 servings
Calories: 114kcal
Ingredients
- 1 tbsp extra virgin olive oil
- 1 large red onion chopped
- 8 cloves garlic minced
- 2 tbsp minced ginger
- 2 tsp ground cumin
- 1½ tsp ground turmeric
- 1 tbsp curry powder
- 2 tsp garam masala
- 1 tsp mustard seeds
- optional cayenne
- 1 cup of red lentils
- 1 16 oz Package of Trader Joe’s Steamed Brown Lentils about 4/5 cup dry brown lentils
- 1 16 oz package frozen cauliflower
- 1 16 oz package frozen broccoli
- 6 cups water
- 1½-2 tsp salt
- 1 tsp coconut sugar
- ¼ cup fresh cilantro or green onions chopped for garnish
Instructions
- Turn the Instant Pot to Saute mode – normal heat.
- Add the olive oil, onions, garlic, and ginger and saute 3-4 minutes until slightly caramelized
- Add the spices (cumin through mustard seeds; or cayenne if using) and saute another 1-2 minutes. Then hit the “cancel” button.
- Add the red lentils through coconut sugar. Cover the Instant Pot with the lid, and close the pressure valve. Press the ‘Pressure Cook’ button and make sure it’s on high pressure. Set the timer to 20 minutes.
- Natural release, then open the Instant Pot and stir everything to combine. Top with cilantro or green onions before serving.
Notes
- My #1 Secret Tip for making this Instant Pot lentil cauliflower curry is to always cook it on high pressure in the Instant Pot so the lentils cook evenly and the flavors develop well.
- Add vegetables later: I add the vegetables after pressure cooking when I want them to stay slightly firm. This helps keep their texture just right.
- Simmer uncovered: I let the curry simmer with the lid off for a few minutes. This thickens the sauce naturally.
- Season at end: I taste the curry at the end and adjust the seasoning. Lentils soak up a lot of flavor.
- Use fresh spices: I use fresh spices when I have them. They add warmth and balance to the dish.
- Let it rest: I let the curry rest for a few minutes before serving. This helps the flavors come together.
Nutrition
Calories: 114kcal | Carbohydrates: 18g | Protein: 7.9g | Fat: 1.7g | Saturated Fat: 0.2g | Sodium: 602mg | Fiber: 7.4g | Sugar: 2.8g
Thanks so much for your quick reply. I made it. It’s chilling. I know it’s going to be. It’s very very good. Going to be phenomenal tomorrow
Yay! 🙂
What adjustments would I need to do if I want to start with dry brown lentils and not bother to cook them beforehand? Thanks a lot!
Hi Sue! This might just work with dry brown lentils as a 1:1 substitute for cooked brown lentils without having to change the cooking time. But if you find that your lentils are too tough after the 20 minutes cooking time, I’d increase it to 30 minutes total. Hope that helps!
I don’t have an instant pot. What would cooking instructions be for stovetop
Hi Connie! I would follow the same directions as the instant pot for the stovetop – sautee the aromatics, spices, etc. and then add in the lentils, veggies, etc. – then bring to a boil, reduce to a medium simmer and cover with a lid. Let it simmer on medium heat until everything is cooked through. Hope that helps!
This is a great recipe, thank you. I followed it to a tee I upgraded the latest cook adding carrots and adding the coconut milk. After it cooled, I was saving the leftovers. It has become mush now, as if the brown lentils have cooked into mush. It still tastes good, but I was planning on take-to-work lunches.
I suck at cooking, I know that. But where did I go wrong?
Hi Stephen! Thanks so much – I’m glad you liked this recipe! It might just be that the brown lentils you used were already pretty soft in which case yes, they would turn to mush. An alternative is to use dry brown lentils the next time you make this and then they will definitely hold their shape! Hope that helps!
Thank you so much for sharing this very easy to make lentil cauliflower curry recipe! Fam really loves it, will make it again~
Yay! So happy to hear that Allyssa!
What a hearty vegetarian curry. Even better that it can all be done in the instant pot too.
Totally! It’s such an easy meal! Enjoy!
What a great healthy, nutritious and delicious meal. This curry looks packed with flavor and I can’t wait to try it! Thanks
Thanks Adrianne! I hope you love it as much as we do!
This is perfect for my early bumper crop of cauliflower! Love the instant pot method, it means it is perfect doable after a day of work, school and activities.
Thanks Kylie! It really is a great weeknight meal!
I have never paired my lentils with cauliflower, though your recipe Anjali will definitely make me do it. Perhaps today with my moong dal. Thank you for the inspiration
Using moong dal would totally work in this recipe! Hope you like it!
Hi, I want to make this recipe with one entire big-sized cauliflower cut into florets (about 35 oz). What quantity of red lentils and dry brown lentils should I use and how much water? Thank you.
Hi Neeta! 35oz of cauliflower florets would equal about 2 bags of frozen cauliflower florets. So you could do one of two things:
1) Double the entire recipe — since you’re already doubling the cauliflower
2) Omit the broccoli and just use the cauliflower, in which case you can use the same amounts of the lentils & spices! For the water – you may have to adjust it slightly since the fresh cauliflower has a different water content than the frozen cauliflower — you could start with 4 cups and add more if needed.
Hope that helps!
Thanks a lot for the prompt and helpful reply, Anjali! I did make it, with 1 whole cauliflower (no broccoli) and 5 cups of water and it turned out great!
Yay!! So happy to hear that Neeta! 🙂
Hi Anjali – Is the one cup of red lentils referring to dry or cooked lentils? Thank you!
Hi Amy! It’s 1 cup of dry red lentils! 🙂
Hi – I want to make your recipe for “instant pot lentil
and cauliflower curry”, but in your directions for how to make, you left out the broccoli and cauliflower. Where and when do they go into the instantpot? Do they go in at the same time as the lentils, for 20 minutes on high pressure? Thank you!
Hi Mary! They are included in Step 4 of the directions where it says “add in the red lentils through coconut sugar” — so you’d add them in at that point going down the ingredients list and adding in the red lentils, brown lentils, cauliflower, broccoli, water, salt and coconut sugar all in the same step. The broccoli and cauliflower will “melt” down into the stew — they’ll get super soft and basically just blend into the lentils once you open the instant pot and stir/mash it up. So they aren’t meant to remain whole and crunchy in this particular recipe. Hope that helps! Let me know if you have any other questions!
Quick question: Do you need to worry about the mustard seeds blocking the steam release valves and causing damage to the Instant Pot or (heaven forbid) causing it to explode from too much pressure?
That has never happened to me Carla and I honestly don’t think it should be an issue (I know lots of people who use the mustard seeds in their instant pots and never have anything like that happen). Hope that helps!
Can I use dried lentils instead of the ones from Trader Joe’s?
Absolutely! The equivalent is about 4/5 of a cup of dry brown lentils.
Can you use fresh vegetables instead? Thanks.
Absolutely! You can use any veggies (fresh or frozen) that you have on hand!