Cauliflower and Chickpea Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
75%
Cauliflower and Chickpea Curry
45 min.
4
268kcal

Suggestions


Welcome to a delightful culinary adventure with our Cauliflower and Chickpea Curry! This vibrant dish is not only a feast for the eyes but also a wholesome choice for anyone seeking a healthy, plant-based meal. Packed with flavor and nutrition, this curry is perfect for vegetarians, vegans, and anyone looking to enjoy a gluten-free and dairy-free option.

Imagine tender cauliflower florets mingling with hearty chickpeas, all enveloped in a rich, aromatic sauce made from ripe plum tomatoes and a medley of spices. The warmth of garam masala, the zing of fresh ginger, and the subtle heat from dried chile flakes create a symphony of flavors that will tantalize your taste buds. With a health score of 75, this dish is not only delicious but also incredibly nourishing, boasting just 268 calories per serving.

Ready in just 45 minutes, this curry is an excellent choice for a quick weeknight dinner or a cozy gathering with friends. Serve it alongside fluffy rice, warm naan, or your favorite flatbreads, and watch as it becomes the star of your meal. Whether you're looking for a satisfying starter, a hearty snack, or a comforting main dish, this Cauliflower and Chickpea Curry is sure to impress. Dive into this recipe and discover the joy of cooking with fresh, wholesome ingredients!

Ingredients

  • 14 ounce garbanzo beans drained and rinsed canned
  • 14 ounce canned tomatoes skinless chopped canned
  • medium cauliflower trimmed ()
  • large pinch pepper dried
  • handful cilantro leaves good chopped
  • teaspoons garam masala 
  •  garlic clove chopped
  • teaspoon ginger freshly grated
  • teaspoons ground coriander 
  • teaspoons ground cumin 
  •  onion chopped
  • servings sea salt 
  • servings pepper black freshly ground
  •  star anise 
  • tablespoons unrefined sunflower oil 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Cut the cauliflower into medium florets. Put into a large pan, cover with cold water, add some salt, and bring up to a rolling boil. This will partly cook the cauliflower. Take off the heat right away, drain well, and keep warm in the pan.
  2. Heat the oil in a second large saucepan over medium heat.
  3. Add the onions, garlic, and ginger and sauté for about 10 minutes, stirring often.
  4. Add the ground coriander, cumin, chile flakes, star anise, and some salt and pepper and cook for a further 5 minutes.
  5. Add the tomatoes with their juice and the chickpeas. Stir well, then add the parcooked cauliflower.
  6. Pour in enough cold water to almost but not quite cover everything (1/3 to 3/4 cup/100 to 200ml) and bring to a simmer. Simmer for 5 to 10 minutes, stirring once or twice, until the cauliflower is tender.
  7. Stir in the garam masala and half of the chopped cilantro, then check the seasoning.
  8. Serve scattered with the remaining cilantro and accompanied by rice, flat breads, or naan.
  9. Hugh Fearnley-Whittingstall is a renowned British broadcaster, writer, farmer, educator, and campaigner for sustainably produced food. He is the James Beard Award-winning author of seven books. Hugh established the River Cottage farm in Dorset, England in 199
  10. Visit www.rivercottage.net.

Nutrition Facts

Calories268kcal
Protein15.14%
Fat32.03%
Carbs52.83%

Properties

Glycemic Index
64.08
Glycemic Load
9.07
Inflammation Score
-8
Nutrition Score
25.057826104371%

Flavonoids

Apigenin
0.05mg
Luteolin
0.15mg
Isorhamnetin
4.13mg
Kaempferol
1.06mg
Myricetin
0.07mg
Quercetin
18.1mg

Nutrients percent of daily need

Calories:267.72kcal
13.39%
Fat:10.33g
15.9%
Saturated Fat:1.19g
7.42%
Carbohydrates:38.34g
12.78%
Net Carbohydrates:26.9g
9.78%
Sugar:10.68g
11.87%
Cholesterol:0mg
0%
Sodium:651.29mg
28.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.99g
21.98%
Vitamin C:86.24mg
104.54%
Manganese:1.46mg
72.78%
Vitamin B6:1.03mg
51.48%
Fiber:11.45g
45.79%
Folate:136.26µg
34.06%
Vitamin K:31.64µg
30.14%
Potassium:1042.79mg
29.79%
Vitamin E:4.32mg
28.8%
Iron:4.39mg
24.37%
Copper:0.46mg
22.93%
Phosphorus:215.06mg
21.51%
Magnesium:85.7mg
21.42%
Vitamin B5:1.66mg
16.63%
Vitamin B1:0.23mg
15.56%
Calcium:145.52mg
14.55%
Vitamin B3:2.29mg
11.44%
Vitamin B2:0.19mg
11.07%
Zinc:1.65mg
10.98%
Selenium:4.64µg
6.63%
Vitamin A:319.83IU
6.4%
Source:Epicurious