Curried Chickpeas & Cauliflower in Spicy Tomato Sauce

May 25, 2023May 25, 20230 1
Curried Chickpeas & Cauliflower in Spicy Tomato Sauce - A Delicious and Healthy Vegan Meal
in Vegan

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 head cauliflower ( I used orange cauliflower )
1/2 yellow onion , thinly sliced
2 teaspoons minced garlic or 2 minced garlic cloves
0.5 package sliced white mushrooms
1 can chickpeas
1 can rotel diced tomatoes with jalapenos
2 teaspoons garam masala
2 teaspoons Madras curry powder
sea salt ( to taste )
2 -4 tablespoons vegetable oil
1/4 cup water ( if necessary )

Nutrision Information

Servings Per Recipe
4
Calories
355
Sugar
8g
Fat
15g
Curried Chickpeas & Cauliflower in Spicy Tomato Sauce is a flavorful and healthy vegan dish that is perfect for lunch or dinner. This dish features roasted cauliflower bits and a spicy tomato sauce made with garam masala and Madras curry powder. The meal is rich in plant protein, fiber, and essential nutrients like vitamin C, vitamin K, and folate from the cauliflower. Chickpeas are a great source of plant-based protein, and they’re rich in fiber, which promotes healthy digestion and can reduce the risk of chronic diseases. The dish is super easy to make, and it’s perfect for meal-prepping ahead of time. Serve it over brown rice, quinoa, or enjoy it on its own for a satisfying and delicious meal.

Instructions

1.Preheat the oven to 400°F.
2.Cut the cauliflower into bite-sized florets and place them in a baking dish with 1-2 tablespoons of vegetable oil. Roast for 20-25 minutes, or until the cauliflower is golden brown and tender.
3.While the cauliflower is roasting, heat 2 tablespoons of vegetable oil in a large saucepan over medium heat. Add the onions and garlic, sauté until softened.
4.Add the sliced mushrooms and cook until they release their juices.
5.Add garam masala, curry powder, and salt. Stir in the chickpeas and diced tomatoes. Reduce the heat and simmer for 10-15 minutes, or until the sauce thickens.
6.Once the cauliflower is done roasting, add it to the sauce. If the sauce is too thick, add 1/4 cup of water. Simmer for another 5-10 minutes, or until the cauliflower is heated.

PROS

This vegan dish is loaded with plant protein and fiber from the chickpeas and cauliflower.

With aromatic spices like garam masala and Madras curry powder, this dish is packed with flavor and heat.

It’s easy to prepare and perfect for meal-prepping ahead of time.

CONS

Some individuals may not prefer the spiciness of the dish.
It can be adjusted by reducing the amount of spices added.

The dish is relatively high in sodium due to the canned chickpeas and diced tomatoes.
Opt for reduced-sodium canned items or cook dried chickpeas to reduce the sodium content.

HEALTH & BENEFITS

This vegan meal is a great source of dietary fiber, approximately 14 grams per serving.
The dish is also packed with plant protein, supplying approximately 18 grams per serving.
Cauliflower is rich in vitamin C, vitamin K, and folate, which are essential nutrients for a healthy immune system, blood function, and fetal development during pregnancy.
Chickpeas have been shown to improve digestion and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

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