Masala Cauliflower and Chickpea Stew
A delicious 30-minute vegetarian or vegan chickpea stew with Indian-style masala spices, cauliflower and a hearty tomato base.
Ingredients
Spice blend
- 2 tablespoons (20 g) long grain white rice such as basmati or jasmine
- 2 tablespoons (20 g) sweet paprika
- 1 tablespoon (15 g) ground cumin
- 1 tablespoon (15 g) ground coriander
- 1/4-1/2 teaspoon cayenne pepper to taste
Stew
- 3 tablespoons (45 ml) ghee butter or coconut oil
- 1 (150 g) 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 (675 g) head cauliflower 1 1/2 pounds, cut into bite-size florets
- 2 15-ounce (850 g) cans chickpeas (or 4 cups cooked chickpeas) drained
- 1 cup (220 g) canned tomato puree
- 2 tablespoons (30 g) tomato paste
- 4 cups (1 l) vegetable stock or water
- 1 tablespoon (15 g) kosher salt
- 3 ounces (65 g) 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