This healthy one-pot cauliflower stew with curry takes only 30 minutes to make so it is the perfect dish for busy weeknights. Serve this tasty stew over your choice of grain or rice to round out the meal.
I have been itching to create another one pot meal for the blog and I immediately fell hard for this healthy one-pot cauliflower curry. Like all of you, life is busy and I don’t always have a lot of time to get dinner on the table but I want to still eat something healthy that tastes good. One-pot dinners like this cauliflower curry are here for you!
All you need to recreate it is a handful of simple ingredients, half of which you probably already have in your pantry. If you don’t have a large, deep skillet, I would use a saucepan or dutch oven to whip up this curry.
Why You’ll Love this Recipe
- A short and sweet ingredient list with a lot of basic pantry staples like diced tomatoes and coconut milk.
- This one pot meal means fewer dishes for you!
- Great option for those with dietary restrictions/preferences as this recipe is: vegan, dairy free, gluten free.
Ingredients You’ll Need
- Cauliflower: use fresh or frozen cauliflower for this recipe.
- Diced Tomatoes: choose fire roasted diced canned tomatoes if you can because the flavor is so much richer. Regular canned diced tomatoes also work.
- Curry Powder: adds all the rich flavor in this recipe. Cooking it with a bit of oil to start allows the flavors in the curry powder to bloom.
- Kale/Spinach: I use either one interchangeably for this recipe depending on what I have on hand. If you don’t like either, you could just leave them out or use green peas or thinly sliced cabbage.
- Chickpeas: adding canned chickpeas is one of my favorite ways to easily add some plant-based protein to a recipe. You could also use cubed firm tofu instead of chickpeas.
- Coconut Milk: adds richness and a hint of sweetness to this curry. You can use either full fat or light canned coconut milk. Don’t worry, you can’t taste any coconut in the finished dish!
Step by Step
STEP 1: Add the oil, onion, curry powder, and smoked paprika to the pan and sauté until onion is translucent. I recommend using a large skillet with tall sides for this recipe. You could also use a dutch oven.
STEP 2: Stir in the cauliflower and sauté for a couple of minutes.
STEP 3: Stir in the canned tomatoes and coconut milk. Bring to a simmer and cook for 12-15 minutes or until cauliflower is fork tender.
STEP 4: Add the chickpeas and spinach. Cook until spinach is wilted. Taste and add salt to taste. Serve over rice or couscous and garnish with fresh cilantro.
- Use 2 tablespoons red curry paste instead of curry powder for a Thai-inspired version of this recipe.
- Don’t have chickpeas? Use 1 package of cubed firm tofu that has been pressed instead.
- Stir in 1-2 tablespoons of peanut butter or almond butter to add more richness to the broth.
- Add more veggies like green peas, cubed potato, or zucchini.
Is curry healthy?
Yes! One of the things I love about curry dishes like this one is that they are loaded with vegetables. Sneak in some plant-based protein with the addition of the chickpeas to make it a complete meal when served over your favorite grain or rice. Also, curry powder is loaded with antioxidants, which are important for scavenging free radicals that cause the cell damage that contributes to chronic disease.
What is curry powder?
Curry powder is one of those spices that I always try to keep in my pantry for dishes just like this one! Cauliflower and curry powder are a match made in heaven. (Check out this blood orange moroccan salad for another curry-cauliflower recipe!)
Curry powder is a blend of a variety of spices such as: coriander, cumin, turmeric, fenugreek, mustard, and chili peppers. It was actually a British invention that was created to try and mimic the flavors of traditional Indian dishes. Most authentic Indian recipes don’t use curry powder, but a unique blend of spices tailored to the dish. You can find out more about the history and origin of curry powder in this fascinating article.
- Refrigerator: store any leftovers in the fridge for up to 3 days in an airtight container. Be sure to let the curry cool to room temperature before putting it in the fridge.
- Freezer: curry can be stored in the freezer for up to 3 months in a freezer safe airtight container. To reheat, allow to defrost in the fridge overnight before heating in the microwave for a few minutes. You could also reheat on the stovetop in a skillet over medium-high heat.
Looking for other healthy, easy meals?
- Vegan Peanut Curry with Chickpeas and Sweet Potato
- Quick and Easy Vegan Stroganoff
- Vegan Cashew “Chicken” Stir Fry
- Easy Tofu Pumpkin Curry
- Shawarma Cauliflower and Hummus Bowls
- Chickpea and Butternut Squash Curry
Healthy One-Pot Cauliflower Stew with Curry
- 2 tablespoons olive oil
- 1 cup chopped onion (~1/2 onion)
- 1 tablespoon curry powder
- 1/2 teaspoon smoked paprika
- 2 cloves garlic, minced
- 6 cups chopped cauliflower
- 2 cans (14.5 oz) diced tomatoes
- 1 can (13.5 oz) coconut milk
- 1 can ( 15 oz) chickpeas, drained and rinsed
- 3 cups chopped kale or baby spinach
- 1/4 teaspoon sea salt (adjust to taste)
- Garnish with fresh cilantro
- Add olive oil to a large, deep skillet over medium-high heat.
- Stir in onion, curry powder, and smoked paprika (if using) and cook for 2-3 minutes or until onion is translucent and tender.
- Stir in garlic and cook for another minute.
- Add cauliflower and sauté for 3-4 minutes. Stir in the tomatoes and coconut milk. Bring to a simmer and cook for 12-15 minutes.
- Stir in the chickpeas, chopped kale, and salt. Cook another 2-3 minutes until kale is wilted and tender.
- Serve over your favorite grain and garnish with fresh cilantro.
- Recipe makes ~8 cups of curry.
- Serve over rice or couscous. Nutrition information below is for only the curry, not any rice/couscous.
- Leftovers can be stored in the fridge for up to 3 days in an airtight container.
- Freeze leftovers for up to 3 months.
Make this recipe?
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Comments & Reviews
This is a delicious dinner! Stayed true to your recipe. I served the stew over brown rice. The recipe is a keeper. Thank you!
Delicious. I added broth, cumin, garlic salt and pepper but other than that stuck to the recipe exactly. There was a lot of food and I’m sure it will make good leftovers too.
Haven’t made the recipe yet, but was thinking about reducing the saturated fat content by substituting a different milk. Would almond or soy milk work ok, and if so, what would you recommend from a taste perspective (or another milk perhaps?). Thanks.
Dietitian Debbie says
You could use lite coconut milk which has half as much saturated fat as full fat coconut milk. I think soy milk (unsweetened and unflavored) would probably work best as an alternative. (I haven’t tried it yet though!)
This was a great, pretty easy meal and plenty of leftovers. I didn’t have as much liquid as it looks like in your pictures, but probably varies depending on how much cauliflower is used. I might have used too much in mine, but it was still delicious and my husband has already asked for this meal again so that’s a win!
Am I crazy, or am I missing when the kale and chickpeas come in? How long should I have those cook? Thanks!
Dietitian Debbie says
Thanks for catching that Lindsay! I’ve included the kale and chickpeas to the instructions above.