Description
A flavorful and creamy cauliflower, white beans, and coconut stew infused with aromatic spices. This comforting curry is quick to prepare, perfect for a nutritious weeknight meal, and pairs wonderfully with rice, paratha, or roti.
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
Vegetables and Beans
- 9 oz Cauliflower head
- 1 small Red onion
- 7 oz Cannellini beans (drained)
Other Ingredients
- 1 teaspoon Oil
- 1 tablespoon Ginger and garlic paste
- 1/3 cup Tomato purée
- 6 oz Coconut milk
- Fresh cilantro leaves for garnish
- Fresh lime juice (to taste)
Instructions
- Prep the Cauliflower: Cut the cauliflower head into bite-sized florets. Microwave the florets for 5 minutes in hot water with 1 teaspoon of salt to soften them.
- Prepare the Onion: Peel the small red onion and dice it into thick slices about ½ cm thick.
- Toast Whole Spices and Sauté Aromatics: Heat a heavy bottom skillet or wok over medium heat. Drizzle in the oil and add cumin seeds, green cardamoms, and cinnamon stick. Once sizzling, add the ginger and garlic paste and stir well. Then add the diced onion, stirring again, and season lightly with salt.
- Make Spice Paste: In a small bowl, combine cumin powder, coriander powder, turmeric powder, and fennel powder with a little water to form a smooth spice paste.
- Cook the Spices: Add the spice paste to the skillet and cook for 5 minutes, stirring occasionally to deepen the flavors.
- Add Cauliflower: Stir in the microwaved cauliflower florets and cook for 2 minutes, allowing them to absorb the spices.
- Incorporate Tomato Purée: Pour in the tomato purée, stir well, and cook for another minute to meld the flavors.
- Add Beans: Mix in the drained cannellini beans and cook for 2 minutes to warm through.
- Finish with Coconut Milk: Pour in the coconut milk and stir everything together to create a creamy curry. Taste and adjust salt as needed.
- Garnish and Serve: Sprinkle freshly squeezed 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 stew is a quick and satisfying weeknight meal, ready in under 30 minutes.
- Pairs excellently with steamed rice, paratha, or roti for a complete meal.
- Adjust salt to taste, especially considering the salt in canned beans and microwave water.
- For a spicier version, consider adding fresh chili or chili powder.
- Use fresh coconut milk for best flavor, but canned works well too.
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
