Indian cauliflower and chickpea curry
Experience the authentic flavors of India with this delectable Indian Cauliflower and Chickpea Curry. Made with a blend of savory curry paste, succulent canned tomatoes, hearty cauliflower, and protein-packed chickpeas, this dish is a nutritious and satisfying meal. Serve it over fragrant basmati rice and top with fresh coriander leaves and a dollop of creamy Greek yogurt for a delightful culinary adventure. Perfect for both weeknight dinners and special occasions!
- 27 May 2024
- Cook time 17 min
- Prep time 15 min
- 4 Servings
- 11 Ingredients
This Indian Cauliflower and Chickpea Curry is a flavorful and hearty dish that's both satisfying and easy to make. Laden with aromatic spices and wholesome vegetables, it's perfect for a cozy dinner night. Plus, it's vegan-friendly when served without Greek yogurt.
Ingredients:
Instructions:
- Finely chop the onion.
- Cut the cauliflower into small florets.
- Rinse and drain the chickpeas if using canned.
- Rinse the basmati rice under cold water until the water runs clear.
- In a medium saucepan, bring 4 cups of water to a boil.
- Add the rice, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the rice is tender and all the water is absorbed.
- Once cooked, fluff the rice with a fork and set aside.
- Heat the olive oil in a large skillet or pot over medium heat.
- Add the chopped onion and sauté for 5-7 minutes until it becomes translucent and soft.
- Stir in the curry paste and cook for another 2 minutes, allowing the spices to become fragrant.
- Pour in the canned tomatoes with their juices and vegetable broth. Stir to combine.
- Add the cauliflower florets and chickpeas. Ensure the ingredients are well mixed and submerged in the sauce.
- Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, or until the cauliflower is tender.
- Add the peas and cook for another 5 minutes, or until they are heated through.
- Spoon the basmati rice onto plates or into bowls.
- Top with a generous serving of the cauliflower and chickpea curry.
- Garnish with freshly chopped coriander leaves.
- Serve with a dollop of Greek yogurt on the side.
Tips:
- Use fresh cauliflower if available, but frozen cauliflower can be a convenient substitute.
- For an extra depth of flavor, opt for homemade vegetable broth.
- Adjust the amount of curry paste based on your preferred spice level.
- Rinse and drain canned chickpeas thoroughly to decrease sodium content.
- Consider adding a squeeze of lemon or lime juice before serving to brighten the flavors.
- Garnish with freshly chopped coriander leaves for an added touch of freshness and color.
Enjoy this Indian Cauliflower and Chickpea Curry with a side of steamed basmati rice and a dollop of Greek yogurt for a well-rounded meal. The blend of spices and the combination of tender cauliflower, protein-rich chickpeas, and sweet peas create a delightful balance of flavors and textures.
| Nutrition Facts | |
|---|---|
| Serving Size | 500 grams |
| Energy | |
| Calories 290kcal | 12% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 54g | 16% |
| Fiber 9g | 24% |
| Sugar 11g | 11% |
| Fat | |
| Fat 5g | 6% |
| Saturated 1.16g | 4% |
| Cholesterol 2.47mg | - |
| Vitamins | |
| Vitamin A 66ug | 7% |
| Choline 90mg | 16% |
| Vitamin B1 0.95mg | 80% |
| Vitamin B2 0.26mg | 20% |
| Vitamin B3 3.54mg | 22% |
| Vitamin B6 0.56mg | 33% |
| Vitamin B9 210ug | 54% |
| Vitamin B12 0.14ug | 6% |
| Vitamin C 77mg | 82% |
| Vitamin E 0.89mg | 6% |
| Vitamin K 33ug | 28% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.34mg | 0% |
| Iron, Fe 3.83mg | 35% |
| Magnesium, Mg 70mg | 16% |
| Phosphorus, P 230mg | 18% |
| Potassium, K 810mg | 24% |
| Selenium, Se 12ug | 22% |
| Sodium, Na 350mg | 23% |
| Zinc, Zn 1.82mg | 17% |
| Water | |
| Water 420g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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