Heart-Healthy Cauliflower Curry

Savor the comforting warmth of this Heart-Healthy Cauliflower Curry, a flavorful and nutrient-packed dish that's perfect for weeknight dinners. Brimming with aromatic spices like curry powder, cumin, and turmeric, this wholesome recipe infuses tender cauliflower florets with vibrant Indian-inspired flavors. Simmered in a luscious combination of no-salt-added diced tomatoes, low-sodium vegetable broth, and lite coconut milk, this curry is a guilt-free indulgence. Fresh spinach adds a pop of color and nutrients, while a squeeze of lemon juice brightens every bite. Ready in just 45 minutes, this plant-powered meal is served over hearty brown rice or quinoa for a satisfying, gluten-free, and heart-healthy option. Garnish with fresh cilantro for a burst of freshness and enjoy a dish that's as nourishing as it is delicious! Perfect for health-conscious foodies searching for easy vegetarian recipes.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 large yellow onion, chopped
• 3 large garlic cloves, minced
• 1 tablespoon ginger, grated
• 2 tablespoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 1 medium head cauliflower, cut into florets
• 1 14-ounce can can of no-salt-added diced tomatoes
• 1 cup low-sodium vegetable broth
• 0.5 cup coconut milk, lite
• 2 cups spinach leaves, fresh
• 1 tablespoon lemon juice
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped (for garnish)
• 2 cups cooked brown rice or quinoa

Directions

Step 1

Heat the olive oil in a large saucepan over medium heat.

Step 2

Add the chopped onion and sauté for about 5 minutes until softened and translucent.

Step 3

Stir in the minced garlic and grated ginger, cooking for another 1 minute until fragrant.

Step 4

Add curry powder, ground cumin, ground coriander, and turmeric powder, stir to coat the onions in the spices.

Step 5

Add the cauliflower florets to the pan and stir to combine, cooking for about 2 minutes.

Step 6

Pour in the diced tomatoes and vegetable broth, bringing the mixture to a simmer.

Step 7

Cover the pan and cook for 15 minutes until the cauliflower is tender.

Step 8

Stir in the lite coconut milk and spinach leaves, cooking until the spinach is wilted, about 2 minutes.

Step 9

Add lemon juice, salt, and black pepper, stirring to combine.

Step 10

Remove from heat and garnish with chopped fresh cilantro.

Step 11

Serve hot over cooked brown rice or quinoa. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	1797.6 grams (1797.6g)

Amount per serving	% Daily Value*
Calories	952

Total Fat 26.60g	34%
Saturated Fat 8.50g	43%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 5745mg	250%
Total Carbohydrate 161.20g	59%
Dietary Fiber 28.50g	102%
Total Sugars 23.00g
Protein 31.20g	62%

Vitamin D 0IU	0%
Calcium 461mg	35%
Iron 22mg	123%
Potassium 3626mg	77%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.7%

Protein: 12.4%

Carbs: 63.9%