Cauliflower & Chickpea Coconut Stew
A creamy, lightly spiced coconut curry loaded with roasted cauliflower and chickpeas. This vegan, high-fiber, and protein-rich recipe is quick, easy, and perfect for weeknight dinners or meal prep. Serve over rice or with naan for a comforting, wholesome meal.
Equipment
- 1 large rimmed baking sheet
- 1 large skillet or pan
- 1 blender (optional for smooth sauce)
- 1 Knife and cutting board
- 1 measuring cup and spoons
- 1 Mixing Bowl
Ingredients
- 1 large cauliflower cut into bite-sized florets
- 2 tablespoons grapeseed oil or preferred oil, plus more for roasting
- ½ medium red onion diced (or yellow onion)
- 1 small serrano pepper sliced (or jalapeño / ½ tsp red pepper flakes)
- 4 cloves garlic minced
- 1 tablespoon fresh ginger grated (or frozen/paste)
- 1 tablespoon curry powder adjust to taste
- 1 14- ounce can diced tomatoes
- 2 –3 teaspoons agave nectar or preferred sweetener
- 1 14- ounce can full-fat coconut milk
- 1 15- ounce can chickpeas rinsed and drained
- 1 lime juiced
- ⅓ cup cilantro chopped (plus more for garnish)
- ¾ teaspoon salt plus more for roasting
- Fresh cracked pepper to taste
Optional for Serving:
- Cooked rice about 3 cups
- Naan bread
- Lime wedges and extra cilantro for garnish
Instructions
- Prepare the Cauliflower: Preheat your oven to 450°F (230°C). While the oven heats, wash and trim the cauliflower, then cut it into bite-sized florets. Place the florets on a large rimmed baking sheet. Drizzle with 2 tablespoons of grapeseed oil and sprinkle lightly with salt and fresh cracked pepper. Using your hands, toss the cauliflower until each floret is coated evenly with oil and seasoning. This ensures even roasting and flavor throughout.
- Roast the Cauliflower: Place the baking sheet in the preheated oven. Roast the cauliflower for 15–20 minutes, tossing halfway through, until the florets are tender and lightly golden brown on the edges. Roasting caramelizes the cauliflower, bringing out its natural sweetness and adding depth to the curry.
- Sauté the Aromatics: While the cauliflower is roasting, heat 2 tablespoons of oil in a large skillet or pan over medium heat. Add the diced red onion and sauté for 2–3 minutes until the onion becomes translucent and fragrant. This softens the onion and forms the flavor base of the curry.
- Cook the Peppers: Add the sliced serrano pepper to the onions and sauté for 1–2 minutes. This step allows the pepper to soften slightly and release its subtle heat into the base of the curry. Adjust the heat level by using jalapeño or removing the seeds if a milder spice is preferred.
- Add Garlic and Ginger: Stir in the minced garlic and grated ginger. Cook for 1 minute, stirring constantly, until the mixture becomes aromatic. These aromatics provide warmth, zest, and depth to the curry’s flavor.
- Incorporate Spices: Sprinkle in the curry powder (and optional spices like cumin, coriander, turmeric, or cinnamon if desired). Cook for 30–60 seconds, stirring continuously to bloom the spices. Blooming spices in hot oil releases their essential oils and intensifies the overall flavor of the curry.
- Add Tomatoes and Sweetener: Pour in the diced tomatoes and stir to combine. Add 2–3 teaspoons of agave nectar or your preferred sweetener. Sprinkle in the salt, and simmer the mixture for 2–3 minutes, allowing the tomatoes to soften and the flavors to meld together.
- Pour Coconut Milk: Reduce the heat slightly and pour in the full-fat coconut milk. Stir gently to combine. Let the sauce simmer for 3–4 minutes, stirring occasionally, to thicken slightly. Avoid boiling the sauce vigorously, as this can cause separation of the coconut milk.
- Blend for Smooth Sauce (Optional): For a silky smooth texture, transfer the sauce to a blender and blend on high until creamy. If you prefer a chunkier curry, skip this step and simmer the sauce a few extra minutes to thicken. Always use caution when blending hot liquids.
- Add Chickpeas and Lime: Return the sauce to the pan if blended. Stir in the rinsed and drained chickpeas and the juice of one lime. Simmer gently for 2–3 minutes until the chickpeas are warmed through. This step enhances the curry’s creaminess and balances flavors with acidity.
- Combine Roasted Cauliflower: Carefully add the roasted cauliflower florets into the curry sauce. Gently fold the cauliflower to coat it evenly with the curry, taking care not to break the florets. Simmer for another 1–2 minutes to ensure everything is heated through and the flavors are fully integrated.
- Season and Garnish: Taste the curry and adjust seasoning as needed, adding more salt, pepper, or lime juice if desired. Remove from heat and sprinkle generously with freshly chopped cilantro. The fresh cilantro adds a bright, herbal note that complements the richness of the coconut curry.
- Serve the Curry: Serve your creamy cauliflower and chickpea curry over cooked rice or with warm naan on the side. Add lime wedges and extra cilantro for garnish if desired. This dish is perfect for a satisfying, plant-based dinner or meal prep for the week, offering a creamy, flavorful, and nutritious meal in every bite.
Notes
- For extra flavor, add ½ to 1 teaspoon of ground cumin, coriander, turmeric, or a pinch of cinnamon along with the curry powder while sautéing the aromatics.
- To make the curry kid-friendly, reduce or omit the serrano peppers entirely. For a spicier dish, add an extra small pepper or leave the seeds intact.
- Roasting the cauliflower before adding it to the curry enhances its natural sweetness and creates a slightly caramelized texture that balances the creaminess of the coconut sauce.
- Nutritional information does not include rice or naan; this dish is high in fiber and plant-based protein and contains healthy fats from coconut milk.
- For a chunkier curry, skip blending the sauce. Alternatively, blend partially for a creamy yet textured consistency.
