green lentil dahl & cauliflower rice

Packed with 20g of vegetarian protein, this is a tasty and nutritious Indian dish. Perfect for staying warm and healthy this winter!
Prep Time: 5 mins
Cook Time: 30 mins
Soaking time: 1 hr
Total Time: 1 hr 35 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: Indian
Diet: Gluten Free, Vegan, Vegetarian
Dietary Requirements: Dairy-Free, Egg-Free, Nut-Free, Pescatarian, Pregnancy-Safe, Vegetarian


  • 1 tsp olive oil (extra virgin)
  • 1/4 brown onion diced
  • 1 tsp ginger (fresh) finely chopped
  • 1/4 red chilli finely chopped
  • 1/2 tsp turmeric (ground or fresh)
  • 1/4 tsp coriander (ground)
  • 1/3 cup McKenzie's Green Split Peas rinsed and soaked
  • 2/3 cup coconut milk (from carton)
  • salt & pepper to taste
  • 1 tsp olive oil (extra virgin)
  • 1.5 cup cauliflower blitzed into rice consistency
  • 1 cup baby spinach roughly chopped


  • In a medium saucepan over low-medium heat, add the olive oil and onion and sauté for 3 minutes until the onion begins to golden.
  • Add the ginger and chilli and sauté for another 2 minutes.
  • Next, add the ground turmeric and coriander and sauté for a further minute until aromatic.
  • Add the soaked split peas, coconut milk, salt and pepper, stirring to combine.
  • Cook for 20-25 minutes, until the split peas are soft and ready. If more liquid is needed, add water as necessary.
  • Just before the dahl is finished, heat the cauliflower rice in a frying pan with a drizzle of olive oil. Season with salt and pepper.
  • Stir the spinach through the dahl to wilt it.
  • Serve the dahl alongside the cauliflower rice.


PREP TIP: This recipe works best when the split peas have been soaked for at least an hour prior to cooking. Although it’s not absolutely necessary, some 28ers tell us they prefer soaking their split peas overnight as they prefer a mushier consistency. 
Nutrition Facts
Green Split Pea Dahl with Cauliflower Rice
Amount Per Serving
Calories 447.1 Calories from Fat 140
% Daily Value*
Fat 15.5g24%
Saturated Fat 6.1g38%
Carbohydrates 50.3g17%
Fiber 13.3g55%
Sugar 15.1g17%
Protein 20.7g41%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Shahna Sarpi

Shahna is a qualified nutritionist passionate about helping people live a nourished life through healthy eating and lifestyle practices. Utilising a whole foods approach to nutrition, Shahna aims to educate and inspire people to become their healthiest selves. With a love of food and being in the kitchen, she enjoys cooking up a storm and creating healthy recipes that everyone will enjoy.