Description
A flavorful and creamy cauliflower, white beans, and coconut stew infused with aromatic spices, perfect for a quick and wholesome weeknight meal. This vibrant curry combines tender cauliflower florets, cannellini beans, and rich coconut milk, seasoned with a fragrant blend of turmeric, coriander, cumin, fennel, and warming whole spices. Serve it alongside rice or Indian breads for a hearty, comforting dish.
Ingredients
Scale
Spices and Seasonings
- ½ teaspoon Turmeric powder
- ½ teaspoon Coriander powder
- ½ teaspoon Cumin powder
- ½ teaspoon Fennel powder
- 1 teaspoon Cumin seed
- 1 small Cinnamon stick
- 3 Green cardamoms
- 3 teaspoons salt (divided)
- ½ teaspoon sugar
Produce
- 9 oz cauliflower head, cut into bite-sized florets
- 1 small red onion, peeled and diced into ½ cm thick slices
- fresh cilantro leaves for garnish
- fresh lime juice (amount to taste)
Other Ingredients
- 1 teaspoon oil
- 1 tablespoon ginger and garlic paste
- 1/3 cup tomato purée
- 7 oz cannellini beans, drained
- 6 oz coconut milk
Instructions
- Prepare the cauliflower: Cut the cauliflower head into bite-size florets. Microwave the florets in hot water seasoned with 1 teaspoon salt for 5 minutes until slightly tender.
- Dice the onion: Peel the red onion and cut it into thick slices roughly ½ cm thick for even cooking and texture.
- Sauté whole spices and aromatics: Heat a heavy-bottom skillet or wok over medium heat and drizzle in the oil. Add cumin seeds, green cardamoms, and cinnamon stick. When they start to sizzle and release their aroma, add the ginger and garlic paste and stir to combine. Add the diced onion, season lightly with salt, and sauté until softened.
- Make and cook the spice paste: In a small bowl, mix cumin powder, coriander powder, turmeric powder, and fennel powder with a little water to form a smooth paste. Pour this spice paste into the pan and cook for about 5 minutes to deepen the flavors and cook off the raw spice taste.
- Add cauliflower and tomato purée: Stir in the microwaved cauliflower florets and cook for 2 minutes to coat well with spices. Pour in the tomato purée, stir thoroughly, and cook for an additional 1 minute.
- Incorporate the beans: Add the drained cannellini beans to the pan, mixing gently to combine. Cook for 2 minutes to heat through and meld flavors.
- Add coconut milk and finish stew: Pour in the coconut milk, stirring to create a creamy curry consistency. Taste and adjust salt if necessary.
- Garnish and serve: Sprinkle some fresh lime juice and finely chopped cilantro leaves over the stew. Stir gently and serve hot with your choice of rice, paratha, or roti.
Notes
- This cauliflower white beans and coconut curry is a fantastic option for a speedy weeknight meal, ready in under 30 minutes.
- It pairs wonderfully with steamed rice, but also complements Indian breads like paratha or roti.
- Adjust the salt and spice levels to suit your taste preferences.
- For added protein, consider adding cooked chicken or tofu.
- Microwaving cauliflower before cooking helps achieve tenderness faster while preserving nutrients.
Nutrition
- Serving Size: 1 serving
- Calories: 151 kcal
- Sugar: 2 g
- Sodium: 1864 mg
- Fat: 11 g
- Saturated Fat: 8 g
- Unsaturated Fat: 1.4 g
- Trans Fat: 0.01 g
- Carbohydrates: 14 g
- Fiber: 4 g
- Protein: 4 g
- Cholesterol: 0 mg
