Don’t let this simple lentil recipe fool you! The combination of stewed vegetables, Indian-spices, and creamy coconut milk transform these lentils into a luxurious stew. Though this dal contains anti-inflammatory spices like turmeric and ginger, Danielle features lentils and cauliflower as the real co-stars in this meal. Lentils provide plentiful protein and fiber for a filling dish, but they’re also loaded with minerals often missing in many diets, including iron, magnesium, and zinc. The addition of cauliflower alongside the carrots in this dal, provide more fiber and a healthy dose of cancer prevention. Enjoy this stew alone or alongside simple jasmine rice.

Golden Lentil Dal with Raisins


4 cups

Cook Time

20 - 25 minutes

Total Time

35 - 45 minutes

  • 1 ½ c red lentil
  • 3 carrots
  • ½ head cauliflower riced
  • 1 sweet onion, diced
  • 3 large garlic cloves minced

  • 2 tsp madras curry powder (not hot)
  • 1 tsp cumin
  • 1 tsp ginger
  • 1 tsp turmeric
  • 2 c mushroom broth or water
  • 1 can full fat coconut milk 

½ cup organic golden or brown raisins

  1. Dice all veggies into small ¼ inch pieces or use a pulse setting of food processor for faster results. Do not use continuous processing or your vegetables may become puree. Pulse onion and garlic in a food processor and set aside. Pulse chunks of carrot and cauliflower in a food processor and set aside.
  2. In an extra large sauce pan or ceramic pot, heat olive oil over medium heat. 
  3. Add minced garlic and onion to pan and cook for 4-5 minutes until slightly softened. 
  4. Add diced carrots and cauliflower and cook 2-4 more minutes until slightly softened. 
  5. Add lentils, broth, coconut milk and spices. Mix well. 
  6. Bring to a boil and drop to simmer for an additional 15- 20 minutes until lentils are soft and mixture has cooked down into a creamy stew-like texture. 
  7. Remove some dal mixture for baby. Add raisins to remaining lentils and cook for 2 more minutes to soften raisins.

For the ages

For Babies: BLW

 This creamy yellow lentil stew is yummy, but also visually interesting for your baby. 

Portion Size:

1-2 tablespoons


golden dal mixture

Serving Tip(s):

Serve dime-sized dollops of golden dal in a mini bowl for little ones to eat with a tiny spoon or their hands. Let your baby eat as much as he wants, adding more dollops to the bowl as needed. 

For Babies: Traditional

Expose your baby to delicious Indian-spices in this lentil stew. 

Portion Size:

1-2 tablespoons


golden dal mixture, raisins if you are using a blender to puree

Serving Tip(s):

Some babies may find this creamy dal to be just the right consistency. If your baby has not advanced to slightly lumpier foods, use a blender to puree dal to desired consistency. Add more hot water or coconut milk to thin dal as needed by adding 1 tsp. at a time. Serve in a mini bowl with a tiny spoon.

For Toddlers

 Growing toddlers will love the color of this cozy lentil stew that is both slightly sweet and savory.  

Portion Size:

¼ to ⅓ cup


golden dal, softened raisins

Serving Tip(s):

 For added fun, let your toddler mix softened raisins into her own happy bowl of lentil dal. Allow your toddler to feed herself with a spoon or hands. Let her eat as much or as little as she wants, adding more dal to the happy bowl as needed (2 tablespoons at a time). 

Happy Eating!

Danielle Shea-Tan, MS, CHHC

Functional Family Nutritionist

Danielle is passionate about helping families ditch processed foods and start making real, wholesome food that is both simple and delicious. She blows our minds with fascinating "nutritional nuggets" about foods and herbs. Danielle also recently wrote a book called "52 Small Changes for the Family," an inspiring guide that helps families make one small change each week to improve their overall happiness and health. You can learn more about Danielle at 

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