Cauliflower and Chickpea Curry

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

Suggestions

Ingredients

  • 14 ounce chickpeas drained and rinsed canned
  • 14 ounce canned tomatoes skinless chopped canned
  • medium cauliflower trimmed ()
  • large pinch chile flakes dried
  • handful cilantro leaves good chopped
  • teaspoons garam masala 
  •  garlic cloves chopped
  • teaspoon ginger freshly grated
  • teaspoons ground coriander 
  • teaspoons ground cumin 
  •  onions chopped
  • servings sea salt 
  • servings sea salt and 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