Cauliflower and Chickpea Curry

Cauliflower and Chickpea Curry

Servings: 4

Cuisine: Indian-inspired, vegan, gluten-free

Equipment Needed

• Large skillet or saucepan with lid

• Wooden spoon or spatula

• Knife and cutting board

• Measuring cups and spoons

• Can opener (for chickpeas and tomatoes)

• Blender or immersion blender (optional, for smoother sauce)

Ingredients

• 1 medium cauliflower, cut into florets (~500 g)

• 1 can chickpeas (400 g), drained and rinsed

• 1 medium onion, finely chopped

• 3 garlic cloves, minced

• 1-inch piece ginger, grated

• 1 can diced tomatoes (400 g)

• 1 can coconut milk (400 mL)

• 2 tbsp vegetable oil

• 1 tsp cumin seeds

• 1 tsp ground turmeric

• 1 tsp ground coriander

• 1 tsp garam masala

• ½ tsp chili powder (adjust to taste)

• Salt, to taste

• Fresh cilantro, chopped (for garnish)

• ½ cup water or vegetable broth (optional, for consistency)

• Juice of ½ lime (optional)

Preparation Time

• Prep: 15 minutes

• Cooking: 25 minutes

• Total: 40 minutes

Instructions

1. Heat the oil in a large skillet or saucepan over medium heat. Add cumin seeds and toast for 30 seconds until fragrant.

2. Add onion, garlic, and ginger. Sauté 4–5 minutes until onion is soft and golden.

3. Add spices (turmeric, coriander, garam masala, chili powder) and stir for 1 minute.

4. Add cauliflower florets and cook for 3–4 minutes, stirring occasionally to coat with spices.

5. Add chickpeas, tomatoes, and coconut milk. Stir to combine. If you prefer a thinner curry, add water or vegetable broth.

6. Simmer uncovered for 15–20 minutes, stirring occasionally, until cauliflower is tender and the sauce thickens.

7. Adjust seasoning with salt and lime juice.

8. Garnish with fresh cilantro and serve hot with rice or naan.

Optional Tips

• For extra flavor, roast the cauliflower in the oven at 200°C (400°F) for 15 minutes before adding to the curry.

• For a creamier sauce, blend half of the curry with an immersion blender before mixing it back.

Nutrition Information (per serving, approximate)

• Calories: 280 kcal

• Protein: 10 g

• Carbohydrates: 28 g

  • Fiber: 9 g

  • Sugars: 7 g

• Fat: 15 g

  • Saturated Fat: 8 g

• Sodium: 400 mg

• Iron: 4 mg

(Values may vary based on specific brands and portion sizes.)