Coconut-Curry Chickpeas and Cauliflower

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
17%
Coconut-Curry Chickpeas and Cauliflower
35 min.
4
339kcal

Suggestions


Craving a flavorful and satisfying meal that's both quick to make and good for you? Look no further! This Coconut-Curry Chickpeas and Cauliflower recipe is a winner, packing a punch of aromatic spices and creamy coconut goodness into a single pan. Ready in just 35 minutes, it's perfect for a weeknight dinner or a delightful appetizer to share.

This vegetarian and vegan-friendly dish is also naturally gluten-free and dairy-free, making it a fantastic option for those with dietary restrictions. But don't let that fool you; this recipe is bursting with flavor! The blend of sweet coconut milk, savory curry powder, and a medley of vibrant vegetables creates a symphony of tastes that will tantalize your taste buds.

Imagine the subtle sweetness of the coconut milk harmonizing with the earthy curry, enveloping tender cauliflower florets, sweet carrots, and hearty chickpeas. The addition of frozen peas adds a pop of color and a touch of freshness. This is not just a meal; it's an experience!

Whether you're looking for a healthy lunch, a satisfying snack, or a standout starter for your next gathering, this Coconut-Curry Chickpeas and Cauliflower is guaranteed to be a hit. So, grab your saucepan and prepare to embark on a culinary adventure! With just a few simple steps, you'll have a delicious and nutritious meal ready to enjoy in no time. Let's get cooking!

Ingredients

  • servings bell pepper black
  • 14.5 ounce canned tomatoes diced drained canned
  •  carrots thinly sliced
  • cups cauliflower florets (from 1 small cauliflower)
  • tablespoons curry powder to taste (or )
  • cup peas frozen
  • 0.5 teaspoon salt 
  • 13 ounce coconut milk unsweetened canned
  • cup vegetable broth 
  • teaspoons vegetable oil neutral
  • small onion yellow minced

Equipment

  • sauce pan

Directions

  1. Heat the oil in a large saucepan over medium heat.
  2. Add the onion, cover, and cook until softened, about 5 minutes.Stir in the carrot, cauliflower, and curry powder, to taste.
  3. Add the tomatoes and broth, cover, and cook until the vegetables are softened, about 10 minutes.Stir in the chickpeas, peas, coconut milk, salt, and pepper to taste.Cook uncovered until the flavors are well blended and the mixture thickens slightly, about 10 minutes longer.
  4. Serve hot.

Nutrition Facts

Calories339kcal
Protein8.61%
Fat61.84%
Carbs29.55%

Properties

Glycemic Index
67.54
Glycemic Load
5.45
Inflammation Score
-10
Nutrition Score
24.705651905226%

Flavonoids

Apigenin
0.02mg
Luteolin
0.09mg
Isorhamnetin
0.88mg
Kaempferol
0.42mg
Myricetin
0.01mg
Quercetin
3.99mg

Nutrients percent of daily need

Calories:338.99kcal
16.95%
Fat:25.29g
38.91%
Saturated Fat:20.03g
125.18%
Carbohydrates:27.2g
9.07%
Net Carbohydrates:17.91g
6.51%
Sugar:13.13g
14.59%
Cholesterol:0mg
0%
Sodium:712.27mg
30.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.92g
15.85%
Vitamin C:65.22mg
79.06%
Manganese:1.48mg
74.17%
Vitamin A:3201.54IU
64.03%
Fiber:9.29g
37.17%
Vitamin K:35.53µg
33.84%
Copper:0.57mg
28.29%
Potassium:978.15mg
27.95%
Folate:105.27µg
26.32%
Iron:4.68mg
25.99%
Vitamin B6:0.46mg
23.03%
Magnesium:89.23mg
22.31%
Phosphorus:218.21mg
21.82%
Vitamin B1:0.26mg
17.38%
Vitamin B3:3.37mg
16.85%
Vitamin E:2.48mg
16.53%
Zinc:1.74mg
11.58%
Selenium:8.05µg
11.5%
Vitamin B5:1.06mg
10.57%
Calcium:99.27mg
9.93%
Vitamin B2:0.17mg
9.91%