Toasted spices, tomatoes and coconut milk are the base for this easy Cauliflower and Chickpea Curry. Ready in less than 30 minutes, this dish is also a great meal prep option and insanely budget-friendly!
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Canned chickpeas (garbanzo beans) are a staple in any frugal kitchen for good reason. Not only are they a time saver, they are packed with protein and less than $1 per can.
This chickpea curry is a regular go-to in our house for easy lunch prep. Cook up the curry and your favorite rice (I’m partial to basmati or brown rice) and package in single servings. The flavor gets even better as it melds and you’ve got lunch ready to go for the week.
Table of contents
Ingredients
Cauliflower: As written, this recipe calls for one head of fresh cauliflower. You can very easily swap the fresh cauliflower for a bag of frozen cauliflower florets with no change to the cook time. One medium head of cauliflower equals about 3 cups of chopped florets.
Chickpeas: You’ll need one can of chickpeas drained or two cups of cooked beans if using dried.
Petite Diced Tomatoes: Really you can use petite diced tomatoes or tomato sauce interchangeably in this recipe. The diced tomato gives some texture, but it really helps flavor the sauce.
Coconut Milk: I really recommend using full-fat coconut milk in this recipe. Not only does it give us creaminess without any dairy, the fat gives a richness that balances with the spices. Make sure to give it a good shake before opening.
Onions and Garlic: Sliced onions and minced garlic are aromatics in this dish. You can leave them out if you are sensitive. Additionally, you can substitute 1 teaspoon of dried garlic powder in place of the minced if you like.
Spices: The real essence of this dish comes from the spices. We will toast curry powder, cumin and turmeric to really wake up the spices and pack a punch. The curry powder and turmeric are what gives this dish the yellow hue.
Equipment
- Large Skillet or Pan with Lid
- Cutting Board and Knife
- Can Opener
- Measuring Spoons
How to Make Cauliflower Chickpea Curry
- In a large skillet, begin to heat olive oil. Add sliced onion and minced garlic. Continue to saute until tender.
- Add the curry powder, cumin, salt and turmeric. Cook for 1-2 minutes to toast the seasonings slightly.
- Add the diced tomatoes and coconut milk. Whisk everything together until you have a creamy consistency.
- Stir in the chopped cauliflower & chickpeas. Bring to a low boil, cover, and cook until the cauliflower is slightly tender. Approximately 10-12 minutes.
- Remove from heat and garnish with fresh cilantro.
- Serve with preferred rice, naan and a lime wedge.
Frequently Asked Questions
Yes, you absolutely can! Allow the curry to cool completely and you can freeze for up to 2 months. It is best to leave out any additional garnishes like cilantro until you are ready to serve, though. Even better, cook some rice and package the rice and curry in single servings for grab and go lunch from the freezer.
Yes, and it is a really nice convenience. One 16 ounce bag of frozen cauliflower florets can be used in place of the head of fresh cauliflower with no change to cook time.
I recommend serving over your favorite rice and with naan bread on the side to dip into the yummy curry sauce. You can also serve over quinoa or other grain or cauliflower rice if you need low carb. The dish alone is delicious, and topping with chopped cilantro and a squeeze of lime juice brightens it with freshness.
More Easy Dinner Recipes
Chickpea Cauliflower Curry Recipe
Cauliflower Chickpea Curry
Gluten-free and dairy-free, this easy Cauliflower and Chickpea Curry comes together with budget-friendly pantry ingredients in less than 30 minutes. Whether you’re vegetarian or looking for frugal meal, the warm spices and coconut milk make for a delicious curry you can serve over rice, quinoa or with naan.
Ingredients
- 4 Tablespoons olive oil
- 1 white onion, thinly sliced
- 1 Tablespoon minced garlic
- 2 Tablespoons curry powder
- 2 teaspoons cumin
- 1 teaspoon turmeric
- 1 teaspoon salt
- 1 (15 ounce) can petite diced tomatoes
- 1 (13 ounce) can unsweetened coconut milk
- 1 head cauliflower, chopped
- 1 (15 ounce) can chickpeas (garbanzo beans), drained
Instructions
- Heat a large skillet over medium-high heat and add the olive oil.
- Add sliced onions and minced garlic and saute until the onions start to soften, about 3-4 minutes. Lower the heat as needed to avoid over-browning the onions.
- Add curry powder, cumin, turmeric and salt. Stir and cook 1-2 minutes to toast the spices.
- Stir in diced tomatoes and coconut milk and mix until well combined.
- Add the drained chickpeas and chopped cauliflower. Bring curry to a simmer, cover pan with lid and allow to simmer until cauliflower is tender, 10-12 minutes.
- Serve with rice and naan and optional cilantro and lime.
Notes
Serve this Cauliflower Curry over your favorite rice, quinoa or low carb alternative. Garnish with chopped cilantro and lime wedges for another burst of flavor.
Substitutions: A huge time and effort saver, you can use frozen cauliflower in this recipe - one 16 ounce bag of frozen cauliflower and you don't even need to thaw. You can use tomato sauce in place of the petite diced tomatoes in a pinch. Additionally, you can use 1 teaspoon of garlic powder in place of the minced garlic.
Storing and Reheating: This curry will keep in the fridge for up to 4 days or in the freezer for up to 2 months. It is perfect for meal prep because the flavors develop even more. Portion into single servings and store in the freezer and you've got quick and easy lunch or dinner ready to go!
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Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 267Total Fat: 17gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 0mgSodium: 615mgCarbohydrates: 25gFiber: 10gSugar: 7gProtein: 8g
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