Indian-Spiced Cauliflower and Chickpea Stew 

A delectable Indian-spiced cauliflower and chickpea stew gives you the curry flavors you crave at a fraction of the cost of take-out. Using a readymade Indian simmer sauce and frozen cauliflower, this weeknight main dish will be on the table in 30 minutes.

My family loves Indian food, but even at the modest-priced eatery in our town, a take-out meal for four that includes four main dishes and samosas can get pretty pricey.

A meal centered around this satisfying cauliflower and chickpea curry is a more economical option, and even if you splurge for samosas (found in many supermarkets’ frozen foods section).

Shortcut the cauliflower: Much as I like fresh cauliflower, I figure that not everyone’s going to want to come home for a long day of work and deal with chopping it (and the mess that it admittedly makes), so here, I opted for two bags of frozen cauliflower.

With that in mind, you may be able start and finish this stew sooner than ordering take-out. It’s really that quick! However, if you’d like to use fresh cauliflower, by all means. You’ll need a large head; cut into bite-sized florets and steam until tender-crisp before starting the recipe.

Indian simmer sauces are game-changers

When it comes to making Indian-style dishes at home, the truth is that I’m just too lazy to deal with roasting and grinding and mixing and measuring all the myriad spices that add up to those amazing flavors. 

 All of that has changed with the array Indian simmer sauces on the market. They make all the difference when it comes to creating truly authentic-tasting dishes. 

Look for dairy-free varieties. These sauces are packed with heavenly flavors, making them ideal soup and stew starters. Just be sure to read labels to select a plant-based variety, because many of them contain dairy. Jalfrezi, Goan coconut, Tikka masala, and Rogan Josh usually fit the bill nicely. Look for them in the Asian foods section in well-stocked supermarkets.

This cauliflower and chickpea stew can be served on its own in shallow bowls or over hot cooked grains. Make sure to see the variation in the recipes notes for adding coconut milk, which makes it more of a soup.

Explore more …

• Vegan Cauliflower Recipes
• Authentic-Tasting Recipes Using Indian Simmer Sauce
• Easy and Tasty Chickpea recipes
• Globally-Inspired Vegan Stews for Fall & Winter Meals
• Roasted Chickpea, Butternut Squash and Cauliflower Curry
• Super-Easy Chickpea Curry (Chana Masala)
• Quick Aloo Gobi

Recipe adapted from Vegan on a Budget by Nava Atlas. 

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Yield: 6

Indian-Spiced Cauliflower and Chickpea Stew 

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A meal centered around this delectable curried cauliflower and chickpea stew is fast and economical.

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• Two 16-ounce bags frozen cauliflower florets, thawed
• 28-ounce can chickpeas, drained and rinsed
• 3 medium ripe juicy tomatoes, chopped
• 12- to 16-ounce jar Indian simmer sauce (see note)
• 1 teaspoon curry powder (mainly for color), optional
• 1 tablespoon minced ginger from a jar or squeeze container, optional
• Salt and freshly ground pepper to taste
• 1/4 cup chopped fresh cilantro or sliced basil leaves or more, to taste
• Hot cooked rice or other grain, optional

Instructions

1. Heat the oil in a soup pot. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until both are golden.
2. Add the cauliflower chickpeas, tomatoes, simmer sauce, and 1/2 cup water. If using, stir in the optional curry powder and ginger.
3. Bring the mixture to a rapid simmer, then cook over medium-low heat for 5 to 8 minutes, until everything is piping hot.
4. Season with salt and pepper. Stir in the cilantro or basil and serve at once in shallow bowls, on its own or over hot cooked grains if desired.

Notes

Some of the dairy-free varieties include Jalfrezi, Goan coconut, Tikka masala, and Rogan Josh. Read the ingredients label to choose! The containers also indicate heat level in terms of spiciness.

Use a 15-ounce can of diced tomatoes if good tomatoes aren't available.

You can vary the recipe by adding a 15-ounce can of light coconut milk. That makes it more like a soup.

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 368Total Fat: 12gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 14mgSodium: 330mgCarbohydrates: 53gFiber: 16gSugar: 16gProtein: 16g

Nutrition data is always an estimate depending on program used to calculate and exact products used.

See more easy vegan main dishes and soups & stews