Vegetarian Chickpea Cauliflower Curry
This Vegetarian Chickpea and Cauliflower Curry dish offers a perfect blend of flavor and nutrition, packed with protein, fiber, and essential vitamins. Go ahead and try our quick and easy nutrient packed dish!
Zoey Jacobs
3/24/20243 min read


Why Chickpea and Cauliflower Curry?
Fuel your body with the powerful combination of chickpeas and cauliflower. These plant-based ingredients are a rich source of protein, essential for building strong muscles and promoting overall health. With every spoonful of this fragrant curry, you'll taste the bold flavors of cumin, turmeric, and coriander that infuse each bite. But it's not just about the deliciousness - this dish also boasts high levels of fiber to support healthy digestion and keep you feeling full for longer. Plus, it's packed with essential vitamins and minerals that nourish your body from the inside out. It's a tasty and wholesome way to energize yourself for whatever comes next.
The Nutritional Benefits:
Protein: Chickpeas are a protein-rich legume, ideal for muscle repair and keeping hunger at bay.
To get more details, you can read our blog post on the benefits of proteins.
Fiber: Cauliflower and chickpeas contribute to a fiber-packed meal, aiding digestion and maintaining cholesterol and blood sugar levels.
Vitamins and Minerals: This curry is brimming with vitamins like C and K from cauliflower, plus folate, manganese, and iron from chickpeas, supporting overall health.
Healthy Spices: The curry blend contains spices like turmeric and cumin, known for their anti-inflammatory and antioxidant properties.
Rapid Fire Directions
Prep Chickpeas and Cauliflower: Drain, rinse chickpeas, and chop cauliflower.
Sauté Onion and Garlic: Cook onion and garlic in olive oil until fragrant.
Add Curry Spices: Stir in curry blend for 1 min.
Incorporate Chickpeas and Cauliflower: Mix in chickpeas and cauliflower.
Add Tomato Sauce and Coconut Milk: Combine sauce and milk. Simmer until cauliflower is tender.
Garnish and Serve: Top with cilantro or parsley. Serve hot.



Ingredients
2 cups canned chickpeas, drained and rinsed
1 small cauliflower, cut into florets
1 onion, finely chopped
2 cloves garlic, minced
1inch piece of ginger, grated
1 can (14 oz) diced tomatoes
1 can (14 oz) coconut milk
2 tablespoons olive oil
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric powder
Salt and pepper to taste
Fresh cilantro leaves for garnish
Optional naan bread for serving
Step by Step Directions for Chickpea Cauliflower Curry:
Calories: 400
Serving Size: 2-3 persons
Prepare Chickpeas and Cauliflower:
Drain and rinse two cans (15 ounces each) of chickpeas.
Cut a medium cauliflower into bite-sized florets.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add chopped onion and 3 cloves of minced garlic. Sauté until fragrant and translucent.
Stir in 2 tablespoons of a curry spice blend (turmeric, cumin, coriander, ginger), coating the onion and garlic. Allow the spices to toast for about a minute, releasing their flavors.
Add the chickpeas and cauliflower to the skillet, tossing to coat them with the spice mixture. Cook for about 5-7 minutes, until they start to soften.
Pour in one can (14 ounces) of tomato sauce and one can (13.5 ounces) of coconut milk. Stir to combine. Allow the mixture to simmer and cook for about 10-12 minutes, or until the cauliflower is tender.
Once the curry is cooked to perfection, garnish it with fresh cilantro or parsley. Serve hot with your choice of side.
Cooking Time: Total cooking time is approximately 25-30 minutes.
Conclusion:
To sum up, this dish is an ideal choice for those seeking a nourishing and nutritious meal. Bursting with delicious flavors, this curry is both high in protein and low in calories, making it a satisfying and rejuvenating option. Don't hesitate to treat yourself and enjoy every bite!




Serving and Storage Tips
Instructions for Serving:
Before plating, mix the curry thoroughly to ensure an even distribution of chickpeas and cauliflower. Enhance the dish with a sprinkle of freshly chopped herbs for a burst of freshness.
Storage Tips:
If there are any leftovers, store them in an airtight container and place them in the fridge. The curry will stay fresh for up to 2 days.
Reheating Instructions:
To get the best results, gently reheat the curry either in the microwave or on low heat on the stove while keeping it covered to preserve its moisture. Alternatively, using an air fryer can restore the dish's textures and flavors.




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