Indian-Spiced Cauliflower, Spinach, and Garbanzo Beans

May 24, 2023May 24, 20230 1
Indian-Spiced Cauliflower, Spinach, and Garbanzo Beans recipe for a flavorful vegetarian dish
in Vegetarian

Prep

20 min

Cook

35 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon vegetable oil
1 large onion , peeled and thinly sliced
4 teaspoons garam masala
2 cans no-salt-added diced tomatoes
1 bag Baby Spinach
1 medium cauliflower , core removed , cut into florets
1/4 cup raisins
1 can garbanzo beans , drained
cooked brown rice ( optional )
cashews

Nutrision Information

Servings Per Recipe
4
Calories
405
Sugar
20g
Fat
12g
Indian-Spiced Cauliflower, Spinach, and Garbanzo Beans is a delicious and healthy vegetarian dish that is perfect for those looking for a flavorful and protein-packed meal. This dish takes traditional cauliflower to the next level by adding an Indian spice blend (garam masala) that is aromatic, warming, and rich in flavor. The addition of baby spinach and garbanzo beans makes the dish more filling and nutritious, while the raisins add a natural sweetness that helps to balance the spices. This recipe is perfect for a cozy dinner at home or for serving to vegetarians or vegans at a dinner party.

Instructions

1.In a large pot, heat the vegetable oil over medium-high heat.
2.Add the sliced onions and cook until soft and translucent, stirring occasionally for about 5 minutes.
3.Add the garam masala to the pot, stir, and cook for another minute until fragrant.
4.Add the diced tomatoes (undrained) to the pot, then fill one of the cans halfway with water and add it to the pot as well.
5.Stir the mixture to combine, then add the cauliflower florets and raisins.
6.Reduce the heat to medium-low and cover the pot, stirring occasionally, for about 15-20 minutes until the cauliflower is tender.
7.Add the drained garbanzo beans to the pot along with the baby spinach, and stir until the spinach is wilted and the beans are heated through, about 2-3 minutes.
8.Serve the mixture over brown rice (if desired) and topped with cashews.

PROS

This recipe is loaded with plant-based protein and fiber from the garbanzo beans and spinach, making it a filling vegetarian dish.

The Indian spice blend (garam masala) adds a rich and flavorful twist on traditional cauliflower recipes.

Raisins add a natural sweetness and complement the spice blend very well.

CONS

This dish requires several components and steps to prepare, making it more time-consuming than some simpler vegetable dishes.

Some people may not enjoy the texture of the cooked raisins in the dish.

HEALTH & BENEFITS

This dish is packed with nutrition from the vegetables and legumes. Cauliflower is an excellent source of vitamin C and fiber, while spinach is rich in iron and a variety of vitamins and minerals. Garbanzo beans are high in protein and also rich in fiber, making them a filling and nutritious addition to the dish. The spices in this dish, especially garam masala, have been shown to have anti-inflammatory and antioxidant effects on the body.

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