Instant Pot Lentil Cauliflower Curry (Vegan Recipe)

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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.

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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.

📖 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.

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