Craving a flavorful dish that's both healthy and satisfying? This cauliflower and chickpea curry explodes with aromatic spices and wholesome ingredients, delivering a comforting meal that's surprisingly easy to make.
Get ready to embark on a culinary adventure that will tantalize your taste buds and leave you wanting more!
Ingredients
Alright, let's gather everything we'll need to make this yummy Cauliflower and Chickpea Curry! We're gonna need 4 tablespoons of vegetable oil to get things sizzlin'.
Grab 1 tablespoon of finely grated ginger—it adds a nice zing!—and 3 minced garlic cloves. Gotta have 1 large chopped onion, too. Brown, white, or yellow, you pick!
Spices are next: 3 teaspoons of coriander powder, 1/4 teaspoon turmeric powder, 1 teaspoon cumin powder, and 2 teaspoons of paprika. Don't skimp!
Now, 1 1/2 cups of chicken stock and an 800g can of crushed tomatoes. It wouldn't be curry without them! Then, 300g of cauliflower florets—about 1 small head. Finally, we also need 400g of drained chickpeas and some salt to taste. Oh, and optional: 1 teaspoon of sugar. Plus, don't forget the 3/4 cup of frozen peas and 3 teaspoons of garam masala powder! Adding a dash of chili oil can elevate the flavor to a whole new level.
Instructions
Now that we've gathered all our ingredients—and possibly raided the spice cabinet—let's get cooking and turn these goodies into a fragrant curry! First up: heat 4 tablespoons of vegetable oil in a large skillet or pot over medium-high heat.
Then, toss in 1 tablespoon of grated ginger and 3 minced garlic cloves; cook for about a minute until fragrant. Don't let it burn! Add 1 chopped onion and cook and sauté for 6 to 8 minutes until it turns golden like sunlight.
Next, stir in 3 teaspoons of coriander powder, ¼ teaspoon of turmeric powder, 1 teaspoon of cumin powder, and 2 teaspoons of paprika. Cook this spicy mix for another minute.
Time to pour in 1 ½ cups of chicken stock and an 800g can of crushed tomatoes. Stir well, bring to a simmer, and cook for 5 minutes—almost there!
Recipe Notes
Let's explore into some essential recipe notes to guarantee your curry turns out fantastic: traditionally, curries use fresh tomatoes cooked down; I use canned because it makes a nice sauce. If your curry tastes sour, a touch of sugar does the trick! The flavor of the curry will depend on the quality of the ingredients you inlcude, just like the quality of chicken stock relies on the fresh herbs used. Garam Masala is an Indian spice mix that's easy to find these days. You can sold it in most supermarkets, so keep an eye out for it, it's a must!
Don't panic if the curry looks watery at first; the thick part of the sauce settles at the bottom, just give it a good stir!
Crushed canned tomato thickness varies — some are like passata, so your sauce might thicken quickly. If this happens, cook with the lid on! Seriously, that's all you need to do. I adapted this recipe from a library cookbook, "50 Great Curries of India" by Camellia Panjabi, I think!
Nutrition Information
I'm excited to share that each serving (around 552g) of this cauliflower and chickpea curry packs about 344 calories (that's 17% of your daily needs!). Now, let's delve into the good stuff—the macros and micros!
Each serving boasts about 44.1g of carbohydrates (15% of what you need daily). You're also getting a solid 10.7g of protein (21%!), which is awesome for building and repairing things. The fat content is 15.8g (24% of your daily intake).
Sodium clocks in at 933mg (41%). Fiber? A whopping 11.6g (48%)—that's great for your digestion – go fiber! Sugar's at 11.5g (13%), just a touch for some balance. Remember these values are just estimates, of course! Serve with that yogurt, you'll enjoy it.
Short Recipe Version
Cauliflower and Chickpea Curry (Short Version)
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4
Ingredients:
- 1 large cauliflower, cut into florets
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1 cup vegetable broth
- 2 tablespoons curry powder
- 1 teaspoon garam masala
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon cayenne pepper (optional)
- 2 tablespoons olive oil
- Salt and pepper to taste
- Optional: Sugar to taste
Instructions:
- Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and cook until softened, about 5 minutes.
- Add garlic and ginger and cook for 1 minute more.
- Stir in curry powder, garam masala, turmeric, and cayenne pepper (if using) and cook for 30 seconds until fragrant.
- Add diced tomatoes and vegetable broth. Bring to a simmer.
- Add cauliflower florets and chickpeas. Season with salt and pepper.
- Cover and simmer for 20-25 minutes, or until cauliflower is tender.
- Optional: Add a pinch of sugar. Adjust seasoning to taste.
- Serve hot with rice or naan.
Nutrition Information (approximate per serving):
- Calories: 250
- Protein: 10g
- Fat: 12g
- Carbohydrates: 30g
- Fiber: 10g