Chickpeas Masala Cauliflower Stew | Easy & Flavorful Vegan Stew
Comfort food takes on a bold, plant-powered twist with Chickpeas Masala Cauliflower Stew. Inspired by warm Indian spices and slow-simmered goodness, this dish delivers rich flavor without feeling heavy. Fragrant garam masala, creamy tomatoes, and tender cauliflower come together with protein-packed chickpeas to create a stew that feels both nourishing and indulgent. Perfect for cozy dinners, meal prep, or meatless Mondays, this recipe proves that vegetarian meals can be just as satisfying as any classic comfort dish. Each spoonful offers layers of spice, texture, and warmth that make it hard to stop at just one bowl.
Ingredients Needed
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Chickpeas (cooked or canned) | 2 cups | 540 kcal |
| Cauliflower florets | 3 cups | 75 kcal |
| Onion (chopped) | 1 medium | 44 kcal |
| Garlic (minced) | 4 cloves | 16 kcal |
| Fresh ginger (grated) | 1 tbsp | 5 kcal |
| Tomato puree | 1 cup | 80 kcal |
| Coconut milk | 1 cup | 445 kcal |
| Olive oil | 2 tbsp | 240 kcal |
| Garam masala | 2 tsp | 12 kcal |
| Ground cumin | 1 tsp | 8 kcal |
| Ground coriander | 1 tsp | 6 kcal |
| Turmeric | ½ tsp | 4 kcal |
| Chili powder | ½ tsp | 5 kcal |
| Salt | To taste | 0 kcal |
| Fresh cilantro (garnish) | 2 tbsp | 2 kcal |
Step-by-Step Cooking Instructions
- Heat olive oil in a large pot over medium heat.
- Add chopped onion and sauté until soft and lightly golden.
- Stir in garlic and ginger, cooking until fragrant.
- Add garam masala, cumin, coriander, turmeric, and chili powder. Toast the spices briefly to release their aroma.
- Pour in tomato puree and simmer for 5–7 minutes until thickened.
- Add cauliflower florets and chickpeas, stirring to coat them in the masala.
- Pour in coconut milk and gently mix.
- Cover and simmer for 20–25 minutes, until cauliflower is tender and flavors are well blended.
- Season with salt and adjust spices if needed.
- Garnish with fresh cilantro and serve hot.
Tips for Customizing the Recipe
- Add spinach or kale during the last few minutes for extra greens
- Increase chili powder or add fresh green chilies for more heat
- Swap coconut milk with cashew cream for a nuttier flavor
- Include diced potatoes or carrots for added texture
- Finish with a squeeze of lime juice for brightness
Nutritional Information (Per Serving – Approximate)
| Nutrient | Amount (Per Serving) |
|---|---|
| Calories | 380–420 kcal |
| Protein | 12–15 g |
| Fat | 20–24 g |
| Carbohydrates | 40–45 g |
| Fiber | 10–12 g |
Serving Suggestions
- Serve over steamed basmati rice or brown rice
- Pair with warm naan or roti
- Enjoy as a standalone stew for a light dinner
- Spoon over quinoa for a high-protein bowl
- Add cucumber raita or vegan yogurt on the side for balance
Chickpeas Masala Cauliflower Stew
4
servings10
minutes25
minutes380-420
kcalIngredients
IngredienttQuantitytApprox. Calories
Chickpeas (cooked or canned)t2 cupst540 kcal
Cauliflower floretst3 cupst75 kcal
Onion, choppedt1 mediumt44 kcal
Garlic, mincedt4 clovest16 kcal
Fresh ginger, gratedt1 tbspt5 kcal
Tomato pureet1 cupt80 kcal
Coconut milkt1 cupt445 kcal
Olive oilt2 tbspt240 kcal
Garam masalat2 tspt12 kcal
Ground cumint1 tspt8 kcal
Ground coriandert1 tspt6 kcal
Turmerict½ tspt4 kcal
Chili powdert½ tspt5 kcal
SalttTo tastet0 kcal
Fresh cilantro, chopped (optional)t2 tbspt2 kcal
Directions
- Heat olive oil in a large pot over medium heat.
- Add chopped onion and sauté until soft and lightly golden.
- Stir in garlic and grated ginger until fragrant.
- Add garam masala, cumin, coriander, turmeric, and chili powder; toast briefly.
- Pour in tomato puree and simmer 5–7 minutes until thickened.
- Add cauliflower florets and chickpeas, coating them with the masala.
- Pour in coconut milk and mix gently.
- Cover and simmer 20–25 minutes until cauliflower is tender.
- Season with salt and adjust spices to taste.
- Garnish with fresh cilantro and serve hot.
Recipe Video
Notes
- Chickpeas: Canned chickpeas are convenient, but homemade cooked chickpeas also work beautifully.
Cauliflower: Cut into even florets for uniform cooking; you can also use broccoli for variation.
Spice Level: Adjust chili powder or add fresh chilies to increase heat, or reduce for a milder stew.
FAQs
1. What is Chickpeas Masala Cauliflower Stew?
It’s a hearty, plant-based stew made with tender cauliflower, protein-rich chickpeas, and a rich blend of Indian spices, simmered in coconut milk or tomato base for a creamy, flavorful dish.
2. Can I use canned chickpeas instead of cooked chickpeas?
Yes! Canned chickpeas are perfect for this recipe—just drain and rinse them before adding to the stew.
3. Is this stew vegan?
Yes, it’s fully vegan when made with plant-based ingredients like coconut milk and olive oil.
4. How spicy is it?
The spice level is mild to medium depending on your chili powder and garam masala. You can adjust to taste or add fresh chilies for extra heat.
5. Can I make this stew ahead of time?
Absolutely! The flavors deepen over time. Store in an airtight container in the refrigerator for 2–3 days.
Conclusion
Chickpeas Masala Cauliflower Stew delivers bold spices, comforting textures, and wholesome ingredients in one satisfying dish. Easy enough for weeknights yet impressive enough for guests, this stew celebrates plant-based cooking at its best. Whether served with rice, bread, or enjoyed on its own, it’s a recipe that brings warmth, flavor, and nourishment to the table every single time.
