Indian Spiced Roasted Cauliflower and Chick Pea Stew

40 minutes



This hearty yet healthy dish uses both pureed and roasted cauliflower for a rich and flavorful finish.  Filling and satisfying with a tandoori spiced edge, this dish is perfect for dairy free, vegan, and gluten free diets too!  It can be made up to 2 days ahead of severing and freezes very well for meal prep.

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Adjust Servings
cooking spray
8 cups bite sized cauliflower florets divided
1 tablespoon curry powder divided
1 teaspoon salt divided
1 teaspoon coconut oil
2 cups diced onion
1 teaspoon minced garlic
1 teaspoon minced ginger
1 teaspoon mustard seed
1 teaspoon cumin seed
4 cups chicken broth or sub vegetable broth for vegan
1 14oz can diced tomatoes drained
1 15 oz can chick peas rinsed and drained
2 cups green beans cut into bite sized pieces
5 oz package baby spinach
1 tablespoon lime juice
optional lime wedges and cilantro for garnish
Nutritional Information
100kcal Calories
18g Carbohydrates
5g Protein
2g Fat
1108mg Sodium
834mg Potassium
5g Fiber
7g Sugar
345IU Vitamin A
91.2mg Vitamin C
95mg Calcium
2.6mg Iron


Preheat oven to 450 degrees and line a baking sheet with parchment paper. Place 4 cups cauliflower in a large bowl, spray with cooking spray, and toss with 2 tsp curry powder and ½ tsp salt. Spread on prepared sheet and roast for 30 minutes, stirring once halfway through.
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While cauliflower roasts heat 1 tsp coconut oil in a large soup pot. Add onion and remaining ½ tsp salt and cook for 5 minutes or until slightly softened.
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Add garlic, ginger, mustard seed, cumin seed, and remaining 1 tsp curry powder and cook for 1 minute. Add remaining 4 cups cauliflower florets and broth and bring to a boil.
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Cook for 15-20 minutes (or until cauliflower is extremely soft). Use an immersion blender to puree mixture (or transfer to a counter mixer, puree, and return to pot).
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Stir in tomatoes, chick peas, green beans, and spinach and simmer for 5-7 minutes or until green beans are tender. Stir in lime juice and roasted cauliflower and simmer for 1 minute to heat through. Serve garnished with optional cilantro and lime wedges.
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