Indian Cauliflower and Kidney Bean Stew With Coconut Milk

May 25, 2023May 25, 20230 2
Healthy Indian Cauliflower and Kidney Bean Stew With Coconut Milk recipe
in Stew

Prep

15 min

Cook

45 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 large yellow onion , cut into pieces
2 garlic cloves , sliced
1 teaspoon fresh ginger , peeled and minced
1 jalapeno chile , seeded ( optional )
2 tablespoons olive oil
1/2 teaspoon dry mustard
1/2 teaspoon ground fennel
1/2 teaspoon ground cardamom
1/2 teaspoon ground allspice
1/4 teaspoon ground cumin
1/4 teaspoon turmeric
1/4 teaspoon cayenne pepper
2 large yukon gold potatoes , peeled and diced
1/2 head cauliflower , cut into small florets
1 can dark red kidney beans , drained and rinsed
1 can diced tomatoes , drained
2 cups vegetable stock
salt & freshly ground black pepper
1 cup unsweetened coconut milk

Nutrision Information

Servings Per Recipe
6
Calories
326
Sugar
5g
Fat
18g
This Indian Cauliflower and Kidney Bean Stew With Coconut Milk recipe is a hearty and healthy dish that is perfect for a cold day. The combination of tender cauliflower florets, hearty kidney beans, and warming spices makes for a delicious and comforting meal. This stew is also vegan-friendly and gluten-free, making it a great option for those with dietary restrictions. Serve it with naan bread or over a bed of rice for a satisfying lunch or dinner.

Instructions

1.In a large pot or Dutch oven, heat the olive oil over medium heat.
2.Add the onion, garlic, ginger, and jalapeno chile (if using) and cook until softened, about 5 minutes.
3.Add the dry mustard, fennel, cardamom, allspice, cumin, turmeric, and cayenne pepper, and cook for 1-2 minutes, until fragrant.
4.Add the diced potatoes, cauliflower florets, kidney beans, diced tomatoes, vegetable stock, and salt and pepper to taste. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the vegetables are tender and the stew has thickened slightly.
5.Stir in the coconut milk and continue to simmer for an additional 5 minutes.
6.Serve hot, with naan bread or rice if desired.

PROS

This stew is packed with healthy ingredients like cauliflower, kidney beans, and turmeric.

The addition of coconut milk adds a creamy texture and richness to the dish.

This recipe is vegan-friendly and gluten-free.

CONS

This stew is relatively high in fat and calories due to the addition of coconut milk.

If you don’t like spicy food, you may want to omit the jalapeno chile from the recipe.

HEALTH & BENEFITS

Cauliflower is low in calories and high in fiber, making it a great addition to a healthy diet.
Kidney beans are a good source of plant-based protein and fiber, which can help with weight management and digestive health.
Turmeric has anti-inflammatory properties and has been linked to improving brain function and reducing the risk of many chronic diseases.

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