Cauliflower & Chickpea Stew

A warm and comforting cauliflower and chickpea stew made with tomatoes, ginger, garlic, and anti-inflammatory spices. It’s a hearty high-fiber plant powered meal that’s perfect served over rice, on it’s own, or with naan.

I love chickpeas, and I love cauliflower. When I can combine them and make a satisfying saucy meal, that makes me really happy.

It also uses several ingredients known for their anti-inflammatory qualities. Ginger, turmeric, garlic, and warming spices like cumin and coriander add so much flavor to the stew.

I love cooking dishes like this because they’re full of vegetables, simple pantry ingredients, and plant based protein from the chickpeas. Chickpeas also add a great boost of fiber (7g of fiber per serving!) which helps make the stew filling and satisfying. The cauliflower softens into the sauce and gives everything a great texture while the tomatoes and broth create a rich base.

Once everything simmers together, I like to mash a few of the chickpeas and cauliflower with the back of a spoon. It thickens the stew naturally and gives it a creamy texture before finishing it with a splash of heavy cream.

How To Serve It – Or Freeze it!

It’s simple and nourishing and perfect served over rice or with naan for dipping. I also like to freeze this in 1 cup portions in souper cubes to reheat for lunch. I recently reheated two frozen portions up in a saucepan and cracked an egg over top; then let it cook through. This made a super filling lunch after a nice run.

How to Cook Chickpeas in The Instant Pot

First, I like to cook a big batch of chickpeas in the instant pot. I soak them overnight, then drain and add the soaked chickpeas to the instant pot. Cover the the chickpeas with at least 2 inches of water and season with salt, I usually do 1 tsp for 1lb of chickpeas. Cook them on high pressure for 15 minutes with a 15 minute natural pressure release.

How I Make The Stew

Meanwhile, let’s get this stew going. Start by melting butter in a large pot over medium heat, I like to use my Staub Dutch Oven especially for this. Add the minced onion and cook for several minutes until it softens and becomes fragrant.

Stir in the garlic and grated ginger and cook for about a minute. Then add the cumin, coriander, turmeric, chili powder, and garam masala. Let the spices cook briefly so their flavor develops.

Next add the tomatoes and broth along with the chopped cauliflower. Bring everything to a gentle simmer and cook until the cauliflower begins to soften.

Stir in the chickpeas and continue simmering until everything is heated through and the vegetables are tender.

To thicken the stew slightly, use the back of a spoon to mash some of the chickpeas and cauliflower against the side of the pot.

Finish by stirring in a splash of heavy cream to round out the flavors. Serve the stew warm over rice or with naan for dipping.

👇🏻 To watch me make the full recipe, check out my YouTube video below!

Cauliflower & Chickpea Stew

A warm and comforting cauliflower and chickpea stew made with tomatoes, ginger, garlic, and cozy spices. It’s a hearty meatless meal with plant based protein that’s perfect served over rice or with naan.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 -6 servings

Course: Dinner, Main Course, Soup

Ingredients Method Video Notes

Ingredients

  

• 3 tablespoons butter
• 1 large yellow onion minced
• 1 inch ginger grated
• 2 –3 garlic cloves minced
• 2 teaspoons salt
• 1 teaspoon cumin
• 1 teaspoon ground coriander
• ½ teaspoon turmeric
• ½ teaspoon mild chili powder
• ½ teaspoon garam masala
• 1 28 ounce can whole tomatoes in tomato puree
• 2 cups chicken or vegetable broth
• 1 large head cauliflower cut into small florets
• 3½ cups cooked chickpeas about two cans, drained and rinsed
• ¼ cup heavy cream
• Rice or naan for serving

Notes

• Mashing some of the chickpeas and cauliflower helps create a thicker, stew like texture.
• This recipe works with canned chickpeas or homemade cooked chickpeas.
• This is best served with rice, naan, or crusty bread.
• Approximate nutrition per serving (based on 6 servings): about 280 calories, 9g protein, and 7g fiber.

Method

 

1. Melt the butter in a large pot over medium heat.
2. Add the onion and cook until softened and translucent.
3. Stir in the garlic and ginger and cook for about 1 minute until fragrant.
4. Add the cumin, coriander, turmeric, chili powder, and garam masala. Cook briefly to bloom the spices.
5. Stir in the tomatoes and broth along with the cauliflower. Bring to a simmer and cook until the cauliflower begins to soften.
6. Add the chickpeas and continue simmering until everything is tender.
7. Mash a few of the chickpeas and cauliflower against the side of the pot to thicken the stew slightly.
8. Stir in the heavy cream and adjust salt if needed.
9. Serve warm over rice or with naan.

Video

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