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Curried Cauliflower Chickpea Stew Recipe

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★★★★★

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.

Ingredients

Scale

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

Find it online: https://zarameals.com/curried-cauliflower-chickpea-stew-recipe/