Veggie Dahl with Cauli Rice

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dinner, Lunch, Main Course
Cuisine Indian
Servings 1
Calories 443.6 kcal


  • 1 teaspoon butter
  • 1 clove garlic minced
  • 1 teaspoon fresh ginger minced
  • 1/4 brown onion finely chopped
  • 1/2 tablespoon curry powder
  • 1/4 cup Red Split Lentils
  • 1/2 cup canned diced tomatoes
  • 1/3 cup canned coconut milk
  • 1 cup baby spinach
  • 125 g Birds Eye Coconut Cauliflower Rice
  • 1 tablespoon Greek yoghurt
  • 1 tablespoon fresh coriander


  • Melt the butter in a saucepan over medium heat. Add the onion, garlic and ginger and sauté until softened. Add the curry powder and cook for 1 minute, stirring continuously.
  • Add the lentils, tinned tomatoes, coconut milk and water. Cover and simmer for 20 minutes until lentils have softened and sauce is thick and creamy.
  • If curry is too thick, add extra water to reach desired consistency. Stir through the baby spinach until wilted.
  • Place frozen Birds Eye Cauliflower Rice in a microwave safe dish. Cook uncovered on HIGH for 5 minutes, stirring halfway. Remove excess moisture from Cauliflower Rice.
  • Place cauliflower rice in a bowl and top with the curry. Serve with a dollop of Greek yoghurt and garnish with coriander.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.