Sometimes a recipe emerges from the ingredients you happen to have at hand. This cauliflower and chickpea curry recipe is one of them. I share my mother's love of cauliflower, so I am always looking for new ways to eat it. This curry is perfect for a cool fall or winter's evening. It fits beautifully into a low-fat diet, because although it uses coconut milk to add creaminess, I use the "lite" variety and supplement it with nonfat milk -- plus, the dish contains no meat. Eating meatless meals twice a week can go a long way to reducing our overall intake of fat, especially animal-based saturated fat. On balance, I eat more meatless meals these days than I do meat-based ones. It helps that I love vegetables and I love legumes, so it's easy for me and I don't feel deprived.
Anyway, enjoy this yummy cauliflower and chickpea curry with some whole-grain rice or naan.
Cook Time: 40 minutes
Total Time: 40 minutes
- 1 tbsp canola oil
- 1 medium onion, chopped
- 2 garlic cloves, finely chopped
- 2 medium carrots, sliced
- 1 stick of celery, sliced
- 2 tbsp curry powder or garam masala
- 1 tbsp chili powder
- 2 tsp ground cumin
- 1 15-ounce can crushed fire-roasted tomatoes
- 1 15-ounce can low-sodium chickpeas (garbanzo beans)
- 1 cup lite coconut milk
- 1 cup nonfat milk
- 1 medium cauliflower, cored and broken into florets
Heat oil on medium heat in a large skillet. Add the chopped onions, garlic, carrots, and celery and cook until the onions have softened -- about 5-7 minutes.
Sprinkle the curry powder (or garam masala), chili powder, and cumin, and stir into vegetables for 1 minute, until aromatic.
Empty can of tomatoes and drained chickpeas and stir well. Add lite coconut milk and nonfat milk and stir well.
Add cauliflower florets. Cover skillet and cook on low, stirring occasionally, until cauliflower florets are tender -- about 20 minutes.
Serve with whole-grain rice or warm naan.
Per Serving: Calories 358, Calories from fat 68, Total fat 7.5g (sat 2g), Cholesterol 7mg, Sodium 614mg, Carbohydrate 56.7g, Fiber 14.6g, Protein 15.9g
Tips, Notes and Suggestions:
You could use all lite coconut milk, which will make a creamier curry, but will also increase the fat content.
Omit milk altogether and add vegetable broth instead or another can of crushed tomatoes.
Garam masala is simply a different blend of curry spices that many prefer over standard curry powder blends.
Increase the heat a little by sprinkling crushed red pepper flakes near the end of cooking.
This can also be a slow cooker recipe. Omit the oil and simply layer the vegetables, including the cauliflower florets, in a 4 quart slow cooker. Sprinkle spices, then add coconut milk and nonfat milk, followed by the crushed tomatoes. Cook on low for 4 hours.