Save to Pinterest A fragrant, creamy plant-based stew featuring tender cauliflower and chickpeas simmered in a spiced coconut curry sauce. Perfect for a budget-friendly weeknight meal.
I started making this stew on busy weeknights and it quickly became a family favorite because it is both flavorful and comforting.
Ingredients
- Cauliflower: 1 medium head, cut into florets
- Onion: 1 large, finely chopped
- Garlic: 2 cloves, minced
- Fresh ginger: 1-inch piece, grated
- Carrot: 1 large, diced
- Red bell pepper: 1, diced
- Diced tomatoes: 1 can (400 g / 14 oz)
- Chickpeas: 1 can (400 g / 14 oz), drained and rinsed
- Coconut milk: 1 can (400 ml / 13.5 oz), full-fat or light
- Vegetable broth: 1 cup (240 ml)
- Curry powder: 2 tbsp
- Ground cumin: 1 tsp
- Ground turmeric: 1/2 tsp
- Smoked paprika: 1/2 tsp
- Chili flakes: 1/2 tsp optional for heat
- Salt: 1 tsp or to taste
- Black pepper: freshly ground, to taste
- Fresh cilantro: chopped, for garnish
- Lime wedges: for serving
Instructions
- Step 1:
- Heat a large pot over medium heat. Add a splash of oil or a few tablespoons of water for oil-free. Sauté onion for 3 minutes until softened.
- Step 2:
- Add garlic and ginger stirring for 1 minute until fragrant.
- Step 3:
- Stir in curry powder cumin turmeric smoked paprika and chili flakes cook for 1 minute to toast the spices.
- Step 4:
- Add carrot bell pepper and cauliflower florets Cook for 3 4 minutes stirring often.
- Step 5:
- Pour in diced tomatoes coconut milk and vegetable broth Stir in salt and pepper.
- Step 6:
- Bring to a simmer cover and cook for 15 minutes or until the vegetables are tender.
- Step 7:
- Stir in chickpeas and simmer uncovered for 5 8 minutes more allowing the stew to thicken Adjust seasoning as needed.
- Step 8:
- Serve hot garnished with fresh cilantro and a squeeze of lime.
Save to Pinterest This stew often sparks warm family dinners especially on chilly nights when everyone wants something hearty and nutritious.
Notes
Serve with cooked basmati rice naan or quinoa for a complete meal Substitute sweet potato or zucchini for carrots or bell pepper if desired For extra protein add a handful of spinach or kale in the last few minutes of cooking Leftovers taste even better the next day
Required Tools
Large pot or Dutch oven Chefs knife Cutting board Wooden spoon
Nutritional Information
Calories 310 Total Fat 13 g Carbohydrates 37 g Protein 9 g
Save to Pinterest This flavorful stew is perfect for meal prep and gets better the next day.
Common Questions
- → What spices give this stew its flavor?
The blend of curry powder, cumin, turmeric, smoked paprika, and optional chili flakes creates the aromatic and warm flavor profile.
- → Can I substitute vegetables in this dish?
Yes, sweet potato or zucchini can replace carrots or bell pepper for a different texture and taste.
- → Is this stew suitable for dietary restrictions?
It's naturally vegan, gluten-free, and dairy-free, but check labels on broth and curry powder for hidden allergens.
- → How can I add extra greens to this dish?
Add a handful of spinach or kale in the last few minutes of cooking to boost nutrition and color.
- → What are good serving suggestions?
Serve hot with basmati rice, naan bread, or quinoa to complete the meal.