This 20 min Cauliflower, Chickpea and Coconut Milk Curry is a great recipe for all the families out there who are trying to reduce their meat consumption (yay!) and make at least one evening meal per week without any meat in it. It might not look like it’s a lot but it’s very filling. The chickpeas, cauliflower, and spelt couscous alone provide over 47g of protein in this dish, not including the coconut milk (3g)! And these are vegetable proteins, which means your body absorbs it more easily. This recipe is also very affordable for everyone, about $12-15 for 4-6 servings, and all organic ingredients! Organic ingredients really are affordable, especially when you use produce that are in-season and local, like sweet potatoes, turnips or butternut squash that can all be used in this recipe.
This recipe is more on the mild side, but you can certainly make it spicier if you want by adding a bit more cayenne.
Even if you’re not a fan of coconut, I recommend this dish as the taste is very subtle since I mix the coconut milk with water. I was inspired by some dishes I’ve had at some local cafés and came up with this great recipe. It’s a success at my house!
Cauliflower, Chickpea and Coconut Milk Curry | Vegan
A simple, healthy and delicious Cauliflower and Chickpea Curry recipe, ready in about 20 minutes!
- 1 onion coarsely minced
- 2 organic carrots cut in bite-size chunks
- 1 organic sweet potato (large) washed, peeled, cut into bite-size chunks
- 1 organic sweet pepper colour of your choice, cut into bite-size pieces
- 1 cauliflower cut into bite-size chunks
- 1 cup organic spinach chopped
- 1/3 cup organic frozen peas
- 3 Tbsp extra-virgin olive oil
- 398 ml organic chickpeas (1 regular size can) drained and rinsed
- 160 ml coconut milk (1/2 of a regular size can) (not the reduced fat kind)
- ¾ cup filtered water
- 1/4 tsp ground cumin
- 1/2 tsp curry powder
- 1/4 tsp organic cayenne powder
- 1/2 tsp unrefined sea salt
- 1 cup uncooked spelt couscous or whole-wheat couscous if you can’t find any spelt
In a very large pan (dutch oven style), warm the oil over medium-low heat, sauté the onion and carrot chunks for a few minutes (you can continue cutting the rest while this is cooking, just make sure to stir often). Add the sweet potato chunks, continue sautéing for a couple more minutes. Add the pepper and cauliflower.
Mix and cover with a lid and let cook for 3-5 minutes, mixing a few times during that time. While this is cooking, boil some water to cook the couscous.
In the pan, add the chickpeas, the spinach, frozen peas, the coconut milk and the water. Mix well so that there is no coconut milk chunks left. Add the spices, mix well, reduce temperature just under medium heat, cover and let simmer for 5-10 minutes.
To cook couscous, follow instructions on package, or simply put couscous in a large plate and cover with boiling water, just enough water to cover. Let sit for 5 minutes, then fluff it up with a fork.
Serve and enjoy!
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 379kcal | Fat: 15g | Saturated fat: 6g | Sodium: 420mg | Potassium: 473mg | Carbohydrates: 54g | Fiber: 9g | Sugar: 5g | Protein: 11g | Vitamin A: 7080% | Vitamin C: 53.5% | Calcium: 72% | Iron: 3.3%