Nut-Free Cauliflower Curry

Dive into the comforting warmth of this Nut-Free Cauliflower Curry, a flavorful and allergy-friendly twist on a classic dish. Perfectly tender cauliflower florets are simmered in a rich, aromatic blend of coconut milk, turmeric, cumin, and coriander, creating a velvety base packed with spices. Nutrient-rich spinach and protein-packed chickpeas enhance this hearty, plant-based recipe, while fresh lime juice and cilantro add a final burst of brightness. With just 20 minutes of prep time and simple one-pot cooking, this easy cauliflower curry is perfect for busy weeknights or meal prep. Serve it over steamed rice or with your favorite flatbread for a nourishing, gluten-free dinner the whole family will love.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 medium head cauliflower
• 2 tablespoons olive oil
• 1 large yellow onions
• 3 garlic cloves
• 1 inch piece fresh ginger
• 2 tablespoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 1 can (400 ml) coconut milk
• 1 can (15 oz) chickpeas
• 1 can (14 oz) diced tomatoes
• 1 cup vegetable broth
• 2 cups fresh spinach
• 1 lime
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup fresh cilantro

Directions

Step 1

Prepare the cauliflower by cutting it into bite-sized florets and set aside.

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

Finely chop the onion, mince the garlic, and grate the ginger. Add them to the pot and sauté until the onion is translucent and fragrant, about 5 minutes.

Step 4

Stir in the curry powder, ground cumin, ground coriander, and turmeric powder. Cook for an additional minute until the spices are aromatic.

Step 5

Add the cauliflower florets to the pot, stirring well to coat them with the spice mixture.

Step 6

Pour in the coconut milk, drained and rinsed chickpeas, diced tomatoes with their juice, and vegetable broth. Stir to combine.

Step 7

Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer uncovered for about 20 minutes, or until the cauliflower is tender.

Step 8

During the last 5 minutes of cooking, add the fresh spinach to the pot and stir until wilted.

Step 9

Squeeze the juice of the lime into the curry and season with salt and black pepper to taste.

Step 10

Remove the pot from heat and garnish with freshly chopped cilantro before serving.

Step 11

Serve hot with steamed rice or your choice of bread for a complete meal.

Nutrition Facts

Serving size	2261.2 grams (2261.2g)

Amount per serving	% Daily Value*
Calories	1501

Total Fat 45.30g	58%
Saturated Fat 7.10g	36%
Polyunsaturated Fat 3.50g
Cholesterol 0mg	0%
Sodium 7116mg	309%
Total Carbohydrate 235.20g	86%
Dietary Fiber 60.30g	215%
Total Sugars 78.90g
Protein 59.10g	118%

Vitamin D 0IU	0%
Calcium 669mg	51%
Iron 32mg	179%
Potassium 4676mg	99%

*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: 25.7%

Protein: 14.9%

Carbs: 59.4%