Healthy One-Pot Cauliflower Stew with Curry Recipe
This Healthy One-Pot Cauliflower Stew with Curry is a flavorful and nutritious meal combining tender cauliflower, creamy coconut milk, and hearty chickpeas simmered with warm curry spices and fresh kale. Perfect for a quick, wholesome dinner, this stew is easy to prepare and brimming with plant-based goodness.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 5 servings
- Category: Stew
- Method: Stovetop
- Cuisine: Indian-inspired
- Diet: Vegan
Ingredients
Vegetables and Herbs
- 1 cup chopped onion (~1/2 onion)
- 2 cloves garlic, minced
- 6 cups chopped cauliflower
- 3 cups chopped kale or baby spinach
- Fresh cilantro, for garnish
Spices and Seasonings
- 1 tablespoon curry powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon sea salt (adjust to taste)
Canned Goods
- 2 cans (14.5 oz each) diced tomatoes
- 1 can (13.5 oz) coconut milk
- 1 can (15 oz) chickpeas, drained and rinsed
Oils and Fats
- 2 tablespoons olive oil
Instructions
- Heat the oil: Add 2 tablespoons of olive oil to a large, deep skillet over medium-high heat to prepare for sautéing the vegetables.
- Sauté onions and spices: Stir in the chopped onion, 1 tablespoon curry powder, and 1/2 teaspoon smoked paprika. Cook for 2-3 minutes until the onions become translucent and tender, allowing the spices to release their aroma.
- Add garlic: Mix in the minced garlic and cook for another minute to enhance the savory flavor base of the stew.
- Sauté cauliflower and add liquids: Add the 6 cups of chopped cauliflower and sauté for 3-4 minutes to slightly soften. Then stir in the two cans of diced tomatoes and one can of coconut milk. Bring the mixture to a simmer and cook for 12-15 minutes until the cauliflower is tender and flavors meld.
- Incorporate chickpeas and greens: Stir in the drained chickpeas, chopped kale (or baby spinach), and 1/4 teaspoon sea salt. Cook for an additional 2-3 minutes, until the kale is wilted and tender to complete the stew.
- Serve and garnish: Serve the stew hot over your favorite grain such as rice or quinoa, and garnish with fresh cilantro for a bright finishing touch.
Notes
- Adjust the amount of curry powder to your spice preference for milder or more intense flavor.
- You can substitute kale with baby spinach or other leafy greens available to you.
- Serve over grains like rice, quinoa, or couscous for a complete meal.
- Leftovers keep well refrigerated for up to 3 days and reheat nicely on the stovetop or microwave.
- For a thicker stew, reduce the amount of coconut milk or simmer longer to evaporate excess liquid.
