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Cauliflower Chickpea Curry Stew

A simple and delicious plant-based meal for any day of the week. It comes together in less than 30 minutes and makes a batch large enough for the whole family!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Course, Soup
Cuisine: American
Keyword: plant-based, quick, vegan, vegetarian
Servings: 6
Author: Ashlen Leonard

Ingredients

  • 1 796 ml can diced tomatoes
  • 1 398 ml can coconut milk
  • 1 398 ml can chickpeas drained and rinsed
  • 1 head cauliflower ~6 cups, chopped into bite size pieces
  • 1 cup vegetable broth
  • ½ medium white onion diced
  • 2 tbsp olive oil
  • 3 cloves garlic minced
  • 1 tbsp tomato paste
  • 1 tbsp curry powder
  • ½ tbsp cumin
  • 1 tsp paprika
  • ½ tsp chili powder
  • ½ tsp fresh ginger minced
  • ¼ tsp each salt and pepper

Instructions

  • In a large pot over medium heat, add olive oil, garlic and onion and sauté for 2-3 minutes or until fragrant.
  • Add the chopped cauliflower, curry powder, cumin, paprika, chili powder and fresh ginger and stir well. Cook for another 2-3 minutes.
  • Pour in the coconut milk, diced tomatoes, vegetable broth and tomato paste. Stir well. Bring the mixture to a boil and then reduce the heat to medium-low and simmer for 10 minutes, or until the cauliflower is cooked through.
  • Stir in the chickpeas and season with salt and pepper.
  • Serve over rice and top with parsley, cilantro or your preferred herb and enjoy!

Notes

Substitutions and add-ins

  • White beans, lentils, other legumes
    • If you prefer an alternative bean to chickpea, consider adding white beans or lentils instead. Just make sure to drain and rinse the beans to remove the sodium before adding them to the stew.
  • Chicken or beef stock
    • You can easily swap out vegetable stock for either of these options! However, keep in mind that this substitution would result in a non-vegetarian meal.
  • Full fat coconut milk
    • I prefer to use low fat or lite coconut milk because it contains less saturated fat compared to full fat coconut milk. However, if this isn’t a concern for you and you would rather a creamier stew, you can use a full fat product.
  • Red bell pepper
    • Adding a bell pepper when the cauliflower is added would be a great way to increase the vitamin C content.
  • Lime juice
    • This stew already provides an acidic undertone with the tomatoes but if you would like a fresh citrusy bite, feel free to add a squeeze of fresh lime juice when serving.
  • Fresh cilantro, parsley or basil
    • I love to top this stew with a fresh herb. Feel free to choose your favourite.
 

Dietary considerations

This Cauliflower Chickpea Curry is already vegetarian, vegan, dairy free, lactose free, gluten free and nut free!