About the Recipe
These dhal cupcakes are a powerhouse of flavor and nutrition. Made with green lentils, carrots, celery, onions, and tomatoes, they’re packed with fiber and antioxidants that support digestion and gut health. Turmeric adds a natural anti-inflammatory boost, while coconut milk gives them a creamy richness.
On top, a sweet potato layer adds a touch of sweetness and even more nutrients. Plus, with a cauliflower crust, these cupcakes are gluten-free, making them a wholesome, satisfying treat for anyone looking for a nutritious, delicious bite.
Ingredients
Sweet Potato Mash
3-4 large sweet potatoes
4 tablespoons (60g) unsalted butter, softened (you can use vegan butter for a dairy-free version)
1/4 cup (60ml) milk (you can use dairy-free milk for a dairy-free version)
Salt to taste
Cauliflower Tart Case
150g cauliflower, finely grated or processed into small pieces
100g rice flour
50g gluten-free flour
30g gram flour (chickpea flour)
15g coconut powder
7g salt
100ml water
40g corn flour
25ml olive oil
4g baking powder
Diddy Dhal
500g green lentils
750ml water
75g celery, finely chopped75g tomatoes, diced
75g onion, finely chopped
100g diced carrot
10g turmeric powder
200ml coconut milk
Salt to taste
1. Preheat the oven to 400°F (200°C).
2. Wash the sweet potatoes and pierce them several times with a fork and wrap in foil. Place them on the prepared baking sheet and bake for about 45-60 minutes, or until they are soft and easily pierced with a fork.
3. Whilst they’re baking, in a mixing bowl, combine the grated cauliflower, rice flour, gluten-free flour, gram flour, coconut powder, salt, corn flour, baking powder, water, and olive oil. Mix well until a thick batter forms.
4. Transfer the batter to the greased tart or pie dish and spread it evenly across the bottom and up the sides to form a tart case. Ensure the thickness is even throughout.
5. Bake the tart case in the preheated oven for about 15-20 minutes, or until it turns golden brown and becomes firm. Remove from the oven and let it cool slightly (if you have baking beads, line the tarts with grease proof paper and add them to blind bake for the first 10 minutes).
6. While the tart cases are cooling, prepare your Diddy Dhal filling. Rinse the green lentils under cold water, drain and set aside.
7. In a large pot, combine the lentils, water, celery, tomatoes, onion, carrot, and turmeric powder. Stir well to combine all the ingredients.
8. Place the pot over medium-high heat and bring the mixture to a boil.
9. Once boiling, reduce the heat to low and simmer the dhal, partially covered, for about 30 minutes or until the lentils are tender and cooked through. Stir occasionally to prevent sticking.
10. Once the lentils are cooked, drain any excess water and add the coconut milk to the pot. Stir well to incorporate the coconut milk into the dhal.
11. Continue to simmer the dhal for an additional 10 minutes, allowing the flavors to blend together. If the dhal becomes too thick, you can add a little more water or coconut milk to achieve the desired consistency. Add salt to taste if using.
12. Remove the pot from the heat and let the dhal sit for a few minutes to cool slightly before adding to your cauliflower tart cases.
13. If you haven’t already, remove the sweet potatoes from the oven and allow them to cool slightly. Once cool enough to handle, peel off the skins and discard.
14. Place the peeled sweet potatoes in a large mixing bowl. Add the softened butter & milk. Using a potato masher, blend the ingredients together until the sweet potatoes are smooth and creamy. If the mixture is too thick, add a little more milk to achieve the desired consistency. If the mix is too thin, you can thicken with a sprinkle of gluten free bread crumbs.
15. Allow the sweet mashed potatoes to cool slightly before transferring them to a piping bag fitted with a star-shaped nozzle.
16. Pipe your sweet potato mash on top to look like a cupcake.
17. Bake in the oven for 5-10 minutes to get a crispy layer on the sweet potato mash and warm through the dhal mixture.