Indian Cauliflower, Potato and Mung Dal Soup

You never really know what you’re going to get when your kids are served food prepared by somebody else, and that goes triple for fussy eaters!
Brenda Janschek - Indian Cauliflower Potato and Mung Dal SoupKids develop a certain trust in their parent’s cooking and its associated aromas, tastes & textures. So they can be understandabley tentative when they don’t have home ground advantage. It can really be an eye-opener. Or a pleasant surprise. Or even embarrassing at times, lol.

When my kids devoured this soup served by my sister in a recent visit to the Blue Mountains, I was quick to ask for the recipe.

Last night I made it for the first time, and decided to add some mung dal (for extra protein) that had been in the cupboard debating its purpose in life.

I’m pleased to report it found a happy home in this soup. And despite protests from the kids revolving around the pappadums being the real attraction of the initial dish, they both loved this spice-rich soup packed in their thermos flasks for lunch the next day.

I’m often asked how to keep the food hot until lunchtime.

Well, it’s as easy as 1, 2, 3:

  1. Boil the kettle and then pour the water into the thermoses, be sure to pop the lids on
  2. Heat up the food
  3. Pour out the hot water  add the warmed up food into the container,  then pop the lid on immediately.

Our fave insulated jars are from Biome which have lasted years:

If you’re looking for more lunch inspiration, take a look at my new recipe ebook,  Easy Wholefood Lunchboxes. It’s packed with 40 delicious nut-free, refined sugar free sweet and savoury recipes which have all been kid-tested and approved!

There’s even a delicious recipe for Kale and Cannelleni Bean Minestrone which my kids love taking to school in their insulated container

Indian Cauliflower, Potato and Mung Dal Soup

Brenda Janschek
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 4


  • 1 large brown onion chopped
  • 1 tablespoon ghee or coconut oil
  • 2 cloves garlic finely chopped
  • 1 tablespoon grated ginger
  • 1 chilli finely sliced (I took out the seeds and used half a large red chilli)
  • 2 teaspoons black mustard seeds
  • 2 teaspoons garam masala
  • 1 teaspoon ground tumeric
  • 2 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 4-6 cups water or bone broth
  • 1 cup coconut cream
  • 3 potatoes diced
  • 1 cup mung dhal
  • 700 gms cauliflower chopped into medium florets
  • 1/2 cup plain yoghurt for serving, optional
  • Chopped coriander


  • Fry onion in ghee or coconut oil for a few minutes until soft.
  • Add garlic, ginger and chilli and lightly saute until soft.
  • Stir in the spices for 1 minute or until fragrance is released.
  • Add water and coconut cream and bring to the boil.
  • Add potato and mung dhal and cook for 5 minutes.
  • Add cauliflower and simmer for 10-15 minutes until cooked.
  • Process half the mixture then add to remaining soup and serve.


Serve with yoghurt and chopped coriander and a nice big salad.

If you make any of these recipes please do take photos and send them to me.

If you share them on instagram, remember to tag me @brendajanschek. Otherwise feel free to pm me your photos via Facebook. I get a total kick out of seeing you bring my recipes to life.

You might also like to check out my favourite soup round up, 7 Soup Recipes to Soothe the Soul.

Bren x


Your thoughts on this post


    • Brenda Janschek

      they are split mung dhal (or moong dahl) beans. I get them from my health food store. You can use yellow split peas if you can’t find them.

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