Cauliflower is a seriously underappreciated vegetable. When it comes to fresh produce, we talk about eating the rainbow. Red, green, yellow, orange, blue … but who ever thinks about white? And yet, 1 cup of chopped cauliflower contains 85% of your daily vitamin C needs with only 27 calories. Who knew? As a member of the cruciferous vegetable family, cauliflower has also been linked to many health benefits, including cancer prevention and improved cardiovascular health. So to give the humble cauliflower a little more love, I decided to put together this coconut cauliflower chickpea curry.
We love to eat curry in our house. It is such a wonderfully healthy form of comfort food. It also lends itself well to being vegetarian or vegan. While we do eat meat, we try to keep it to a minimum. I guess you could call us reducetarians (yes that is a real word for people who are trying to eat less meat). Vegetables have such an excellent way of soaking up all the delicious curry flavors. And there are plenty of plant-based ways to add protein – lentils, beans, or in this case, chickpeas (garbanzo beans).
The great thing about this coconut cauliflower chickpea curry (besides the fact that it is healthy AND tasty) is that it is extremely easy to make. You just fry the onions, garlic, and ginger, add the spices and toast them for a minute, throw in the rest of the ingredients and simmer for 20 minutes, then add some coconut milk and spinach just before serving. Boom. Done. Delicious dinner ready. And if you hold back on the red pepper flakes a little, it is also suitable for children.
- 1 tbsp coconut oil
- 1 onion, finely chopped
- 4 garlic cloves, minced
- 1 tbsp freshly grated ginger
- 1½ tsp cumin seeds
- 1 tsp ground turmeric
- ½ tsp ground cumin
- 1 tsp ground coriander
- 1 tsp garam masala (could substitute curry powder)
- 1 medium head of cauliflower, cut into florets
- 1 (28-ounce) can plum tomatoes
- 1 (14-ounce) can chickpeas (garbanzo beans), drained and rinsed
- ¾ cup water
- ⅛ - ¼ tsp dried chili flakes (1/8 for mild, ¼ for a little spice)
- ¾ tsp salt
- ¾ cup coconut milk
- 3 cups raw spinach leaves
- Freshly ground black pepper
- Heat coconut oil in a large pan over a medium-low heat.
- Add the onion and cook for 3 minutes. Then add the garlic and ginger and cook for a further minute.
- Add the cumin seeds, turmeric, ground cumin, coriander, and garam masala, and cook for 1 minute, stirring constantly.
- Add the cauliflower, tomatoes, chickpeas, water, chili flakes, and salt. Break up the tomatoes using the back of a wooden spoon.
- Cover and simmer for 20-25 minutes, or until the cauliflower is tender.
- Add the coconut milk and spinach.
- Adjust seasoning if necessary.
- Serve over brown rice.