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Healthy One-Pot Cauliflower Curry Stew Recipe

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4.2 from 5 reviews

This Healthy One-Pot Cauliflower Stew with Curry is a quick, flavorful, and nutritious vegan dish perfect for busy weeknights. Made with tender cauliflower, chickpeas, kale, and a creamy coconut milk base infused with aromatic curry spices, it comes together in just 30 minutes. Serve over your favorite grain or rice for a satisfying gluten-free meal that’s both hearty and wholesome.

  • Total Time: 30 minutes
  • Yield: 5 servings

Ingredients

Vegetables and Aromatics

  • 1 cup chopped onion (~1/2 onion)
  • 2 cloves garlic, minced
  • 6 cups chopped cauliflower
  • 3 cups chopped kale or baby spinach

Pantry Items and Spices

  • 2 tablespoons olive oil
  • 1 tablespoon curry powder
  • 1/2 teaspoon smoked paprika (optional)
  • 2 cans (14.5 oz each) diced tomatoes
  • 1 can (13.5 oz) coconut milk
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1/4 teaspoon sea salt (adjust to taste)

Garnish

  • Fresh cilantro

Instructions

  1. Heat the oil: Add olive oil to a large, deep skillet over medium-high heat to warm the pan and prepare for cooking the aromatics.
  2. Sauté onions and spices: Stir in chopped onion, curry powder, and smoked paprika if using. Cook for 2-3 minutes until the onion becomes translucent and tender, releasing the spices’ flavor.
  3. Add garlic: Mix in the minced garlic and cook for another minute to enhance the aroma and flavor of the stew.
  4. Sauté cauliflower: Add the chopped cauliflower and sauté for 3-4 minutes, allowing it to slightly soften and absorb the spices.
  5. Add liquids and simmer: Stir in the diced tomatoes and coconut milk. Bring the mixture to a simmer and cook for 12-15 minutes until the cauliflower is tender and the flavors are well combined.
  6. Incorporate chickpeas and greens: Add the drained and rinsed chickpeas along with chopped kale or baby spinach and sea salt. Cook for another 2-3 minutes until the greens are wilted and tender.
  7. Serve and garnish: Spoon the stew over your favorite grain or rice and garnish with fresh cilantro for a bright, fresh finish.

Notes

  • The smoked paprika is optional but adds a nice smoky depth to the stew.
  • Adjust sea salt according to your taste preferences or dietary needs.
  • For added protein, serve over quinoa or brown rice.
  • Leftovers keep well in the refrigerator for up to 3 days and can be reheated gently on the stovetop.
  • To make this oil-free, use a splash of vegetable broth for sautéing instead of olive oil.
  • Author: Maya
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Entree
  • Method: Stovetop
  • Cuisine: Gluten Free, Vegan
  • Diet: Gluten Free, Vegan

Find it online: https://recipeteach.com/healthy-one-pot-cauliflower-curry-stew-recipe/