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–+ servings

Masala Cauliflower and Chickpea Stew

Familystyle Food
A delicious 30-minute vegetarian or vegan chickpea stew with Indian-style masala spices, cauliflower and a hearty tomato base.
5 from 2 votes
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Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Soup and Stew
Cuisine Indian
Servings 6 servings
Calories 164 kcal

Ingredients
 

Spice blend

  • 2 tablespoons long grain white rice such as basmati or jasmine
  • 2 tablespoons sweet paprika
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander
  • 1/4-1/2 teaspoon cayenne pepper to taste

Stew

  • 3 tablespoons ghee butter or coconut oil
  • 1 onion chopped
  • 2 -inch knob ginger peeled and grated on a rasp grater
  • 3 garlic cloves grated on a rasp grater or in a garlic press
  • 1 fresh serrano or green jalapeno chili pepper chopped
  • 1 head cauliflower 1 1/2 pounds, cut into bite-size florets
  • 2 15-ounce cans chickpeas (or 4 cups cooked chickpeas) drained
  • 1 cup canned tomato puree
  • 2 tablespoons tomato paste
  • 4 cups vegetable stock or water
  • 1 tablespoon kosher salt
  • 3 ounces spinach

Options for serving:

  • Plain yogurt and chopped fresh cilantro

Instructions
 

Mix the spice blend

  • Pulse the rice, paprika, cumin, coriander and cayenne in a spice grinder until the rice is powdered. *see note below

Cook the stew

  • Heat the ghee, butter or oil in a large pot or Dutch oven over medium heat. Add the onion, ginger, garlic and chili and cook 2-3 minutes, until softened. Stir in the spice blend until coated in the fat.
  • Add the cauliflower, chickpeas, tomato puree, tomato paste, stock or water and salt and stir well. Bring to a simmer, then lower the heat and cover the pan. Cook 20-25 minutes, or until the cauliflower is tender.
  • Drop the spinach into the pot and stir until it wilts. Serve warm in bowls, topped with plain yogurt and chopped cilantro, if you like.

Notes

Note: If you don't have a spice grinder, substitute 1 tablespoon rice flour and stir together with the spices in a small bowl.
To freeze: For longer storage, portion into freezer containers and freeze 1 month. Thaw in the refrigerator overnight before heating in a microwave or on the stovetop.

Nutrition

Serving: 1gCalories: 164kcalCarbohydrates: 21gProtein: 5gFat: 9gSaturated Fat: 5gCholesterol: 19mgSodium: 889mgPotassium: 726mgFiber: 5gSugar: 7gVitamin A: 3173IUVitamin C: 58mgCalcium: 72mgIron: 3mg