Curried Chickpea and Cauliflower Stew Recipe

Looking for an easy Curried Chickpea and Cauliflower Stew recipe? Learn how to make Curried Chickpea and Cauliflower Stew using healthy ingredients.


Submitted by shiningmer

Makes 4 servings



http://www.kitchenist.com/cooking/curry/lovely-for-lunch-spicy-cauliflower-and-chickpea-stew/1921#comment-2695

Recipe Ingredients for Curried Chickpea and Cauliflower Stew

600 g cauliflower, cut into bite-sized florets
4 tbs. olive oil
2 1/2 tsp. ground cumin
1/4 tsp sea salt
1 large onion, finely chopped
2 cloves garlic, minced
2 tbs. tomato paste
1 tsp. ground turmeric
1 tsp. ground cinnamon
1 tsp. fennel seeds
1 tsp. cayenne pepper
2 cups cooked (or canned and rinsed) chickpeas
100 g lemon juice
1/8 tsp black pepper
1/4 cup coriander, to serve
1/2 cup crumbled feta cheese, to serve

Recipe Directions for Curried Chickpea and Cauliflower Stew

  1. Preheat the oven to 200C/400F. Toss the cauliflower florets with 2 tablespoons of the olive oil in a large baking pan. Sprinkle with 1/2 teaspoon of the cumin and a pinch or two of sea salt and roast for 20-30 minutes, until very tender and starting to brown all over. (Stir once or twice to ensure even roasting.)

  2. Meanwhile, heat the remaining 2 tablespoons of olive oil in a large non-stick saucepan and add the onion. Cook for 8-10 minutes over medium heat until soft and golden. Add the garlic and tomato paste and continue cooking for another minute or two, then add the remaining cumin, the turmeric, cinnamon, fennel seeds and cayenne. Cook for about 30 seconds until the spices are very fragrant.

  3. Add the chickpeas, lemon juice and about one cup of water. Cover and simmer over low heat until the cauliflower are done; when they are, add to the pan and bring everything to a low boil. Using a potato masher or the back of a wooden spoon, try to crush some of the chickpeas and cauliflower to thicken the sauce- you may need to add more water to achieve a ?stew-like? consistency.

  4. Season to taste with salt and black pepper, then serve over rice, couscous or pasta. Sprinkle the coriander and feta over the top.

Categories

Main Dish

Nutrition Facts
Serving Size 379.0g
Amount Per Serving
Calories
391
Calories from Fat
176
% Daily Value*
Total Fat
19.6g
30%
Saturated Fat
4.9g
25%
Trans Fat
0.0g
Cholesterol
17mg
6%
Sodium
744mg
31%
Potassium
909mg
26%
Total Carbohydrates
45.5g
15%
Dietary Fiber
11.1g
44%
Sugars
7.7g
Protein
13.0g
Vitamin A 11% Vitamin C 153%
Calcium 21% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • High in manganese
  • High in vitamin B6
  • Very high in vitamin C
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