Curried Cauliflower Chickpea Stew Recipe

Introduction

This Curried Cauliflower Chickpea Stew is a comforting, flavorful dish that’s perfect for a cozy dinner. Packed with hearty vegetables and warming spices, it’s both nutritious and easy to make. Whether you’re a seasoned cook or a beginner, this stew will quickly become a favorite.

Ingredients

• 1 medium head cauliflower, cut into florets
• 1 large onion, finely chopped
• 2 cloves garlic, minced
• 1-inch fresh ginger piece, grated
• 1 large carrot, diced
• 1 red bell pepper, diced
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) chickpeas, drained and rinsed
• 1 can (13.5 oz) coconut milk, full-fat or light
• 1 cup vegetable broth
• 2 tbsp curry powder
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• 1/2 tsp smoked paprika
• 1/2 tsp chili flakes (optional)
• 1 tsp salt, or to taste
• Freshly ground black pepper, to taste
• Fresh cilantro, chopped
• Lime wedges

Instructions

1. Step 1: Heat a large pot over medium heat. Add a splash of oil or a few tablespoons of water for oil-free cooking. Sauté the onion for about 3 minutes until softened.
2. Step 2: Stir in the minced garlic and grated ginger. Cook for 1 minute until fragrant.
3. Step 3: Add the curry powder, ground cumin, turmeric, smoked paprika, and chili flakes if using. Cook for another minute to toast the spices and bring out their aroma.
4. Step 4: Add the diced carrot, red bell pepper, and cauliflower florets to the pot. Stir frequently and cook for 3 to 4 minutes until the vegetables begin to soften.
5. Step 5: Pour in the diced tomatoes, coconut milk, and vegetable broth. Season with salt and freshly ground black pepper. Stir well to combine.
6. Step 6: Bring the stew to a simmer. Cover the pot and cook for 15 minutes, or until the vegetables are tender.
7. Step 7: Add the drained chickpeas to the pot. Cook uncovered for another 5 to 8 minutes, allowing the stew to thicken slightly. Taste and adjust seasoning if needed.
8. Step 8: Serve the stew hot, garnished with freshly chopped cilantro and a squeeze of lime for brightness.

Tips & Variations

• For added depth, toast the whole spices before grinding them if you prefer homemade spice blends.
• Swap chickpeas for lentils or add spinach at the end for extra greens.
• If you like it spicier, increase the chili flakes or add a dash of cayenne pepper.
• Use light coconut milk for a lower-fat version without sacrificing creaminess.

Storage

Store the stew in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water or broth if it has thickened too much. This stew also freezes well for up to 3 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this stew vegan?

Yes, this recipe is naturally vegan as it uses vegetable broth and coconut milk. Just ensure your broth is vegan-friendly.

Can I use fresh tomatoes instead of canned?

Absolutely! Use about 2 cups of chopped fresh tomatoes. You may need to cook the stew a bit longer to allow the fresh tomatoes to break down and develop flavor.

Curried Cauliflower Chickpea Stew Recipe

Print Recipe

★★★★★

5 from 81 reviews

This Curried Cauliflower Chickpea Stew is a vibrant, hearty, and flavorful one-pot dish packed with wholesome vegetables and aromatic spices. Featuring tender cauliflower, protein-rich chickpeas, and creamy coconut milk, it’s a comforting vegan stew perfect for any season. The stew is gently simmered to meld flavors and served with fresh cilantro and lime wedges for a bright finish. A nutritious and easy-to-make meal that caters to vegan and vegetarian diets.

• Author: zara
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Category: Main Dish
• Method: Stovetop
• Cuisine: Indian-inspired
• Diet: Vegan

Ingredients

Scale 1x2x3x

Vegetables

• 1 medium head cauliflower, cut into florets
• 1 large onion, finely chopped
• 2 cloves garlic, minced
• 1-inch fresh ginger piece, grated
• 1 large carrot, diced
• 1 red bell pepper, diced

Canned Goods & Liquids

• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) chickpeas, drained and rinsed
• 1 can (13.5 oz) coconut milk, full-fat or light
• 1 cup vegetable broth

Spices & Seasonings

• 2 tbsp curry powder
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• 1/2 tsp smoked paprika
• 1/2 tsp chili flakes (optional)
• 1 tsp salt, or to taste
• Freshly ground black pepper, to taste

Garnishes

• Fresh cilantro, chopped
• Lime wedges

Instructions

1. Sauté Aromatics: Heat a large pot over medium heat. Add a splash of oil or a few tablespoons of water if preparing oil-free. Add the finely chopped onion and sauté for about 3 minutes until softened and translucent.
2. Add Garlic and Ginger: Stir in the minced garlic and grated ginger with the softened onions, cooking for 1 minute until fragrant, enhancing the stew’s aromatic base.
3. Toast Spices: Add the curry powder, ground cumin, turmeric, smoked paprika, and optional chili flakes to the pot. Cook the spices with the aromatics for about 1 minute, stirring constantly to toast and release their flavors.
4. Cook Vegetables: Add the diced carrot, red bell pepper, and cauliflower florets to the pot. Stir frequently and cook for 3 to 4 minutes to slightly soften the vegetables and combine with the spices.
5. Combine Liquids and Seasonings: Pour in the diced tomatoes with their juices, coconut milk, and vegetable broth. Stir well and season with salt and freshly ground black pepper to taste.
6. Simmer Stew: Bring the mixture to a gentle simmer. Cover the pot and let cook for about 15 minutes, or until the vegetables are tender and flavors meld.
7. Incorporate Chickpeas and Thicken: Add the drained and rinsed chickpeas to the pot. Remove the lid and simmer uncovered for another 5 to 8 minutes, allowing the stew to thicken slightly. Taste and adjust seasonings if needed.
8. Serve: Ladle the hot stew into bowls, garnish generously with chopped fresh cilantro and a squeeze of lime juice for brightness. Serve immediately and enjoy a comforting, nutritious stew.

Notes

• This stew can be made oil-free by using water or vegetable broth to sauté the aromatics.
• Adjust the amount of chili flakes according to your desired spice level or omit for a milder flavor.
• Full-fat coconut milk will give a richer texture, while light coconut milk lowers the calorie content.
• Serve the stew with rice, quinoa, or warm naan to make it a complete meal.
• Leftovers keep well in the refrigerator for up to 3 days and can be reheated gently on the stovetop.

Keywords: cauliflower stew, chickpea curry, vegan curry, coconut milk stew, Indian-inspired stew, healthy vegan meal