Flavorful Masala Cauliflower Stew | Easy Vegan & Comforting Recipe
When the weather cools and comfort food cravings begin to stir, few dishes warm the soul like a hearty Masala Cauliflower Stew. Bursting with bold Indian-inspired spices, this stew transforms humble cauliflower into a rich, aromatic dish that’s both satisfying and nourishing. Each spoonful delivers the perfect balance of creamy texture, gentle heat, and earthy depth — making it a go-to for anyone who loves flavorful, plant-based meals.
What makes this recipe truly special is its simplicity. You don’t need fancy ingredients or hours in the kitchen — just a few pantry staples like cumin, turmeric, and coconut milk can elevate basic vegetables into something truly extraordinary. Whether you’re vegetarian, vegan, or simply trying to add more wholesome meals to your weekly rotation, this stew promises to delight your taste buds while keeping you nourished and full.
Ingredients Needed
Below is a list of ingredients for your flavorful masala cauliflower stew along with their approximate calorie count per serving:
| Ingredient | Quantity | Calories |
|---|---|---|
| Cauliflower florets | 1 medium head (about 4 cups) | 120 kcal |
| Coconut milk (full-fat) | 1 can (13.5 oz) | 450 kcal |
| Onion, chopped | 1 medium | 45 kcal |
| Garlic, minced | 3 cloves | 15 kcal |
| Fresh ginger, grated | 1 tablespoon | 10 kcal |
| Tomatoes, diced | 2 medium (or 1 cup canned) | 30 kcal |
| Olive oil or coconut oil | 2 tablespoons | 240 kcal |
| Cumin seeds | 1 teaspoon | 8 kcal |
| Turmeric powder | 1 teaspoon | 9 kcal |
| Garam masala | 1 teaspoon | 8 kcal |
| Coriander powder | 1 teaspoon | 7 kcal |
| Chili powder (adjust to taste) | ½ teaspoon | 5 kcal |
| Salt | To taste | 0 kcal |
| Fresh cilantro (for garnish) | 2 tablespoons | 2 kcal |
| Lemon juice | 1 tablespoon | 4 kcal |
Step-by-Step Cooking Instructions
- Prepare the Base:
Heat oil in a large pot or Dutch oven over medium heat. Add cumin seeds and let them sizzle for a few seconds until fragrant. - Sauté Aromatics:
Add the chopped onions and cook for 4–5 minutes, stirring occasionally, until golden brown. Stir in minced garlic and grated ginger, cooking for another minute. - Add the Spices:
Mix in turmeric, coriander, chili powder, and garam masala. Stir well to coat the onions and release the deep, toasty aroma of the spices. - Add Tomatoes and Cauliflower:
Stir in diced tomatoes and let them soften for about 3 minutes. Add cauliflower florets and toss until they’re evenly coated in the masala mixture. - Pour in Coconut Milk:
Add the coconut milk and stir everything together. If the mixture is too thick, add ½ cup of water or vegetable broth to thin it out slightly. - Simmer to Perfection:
Cover the pot and let the stew simmer on low heat for about 15–20 minutes, or until the cauliflower is tender and the flavors have fully developed. - Finish with Freshness:
Add salt to taste and squeeze in lemon juice for a hint of brightness. Garnish with fresh cilantro before serving.
Tips for Customizing the Recipe
- Make It Spicier: Add more chili powder or a chopped green chili if you enjoy heat.
- Add Protein: Toss in chickpeas, lentils, or tofu to make the stew more filling.
- Creamier Texture: For a richer consistency, blend a small portion of the stew and stir it back in.
- Low-Fat Version: Use light coconut milk or skip the oil and sauté with vegetable broth.
- Extra Veggies: Try adding spinach, peas, or potatoes for a heartier version.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~238 kcal |
| Protein | 5 g |
| Carbohydrates | 16 g |
| Dietary Fiber | 5 g |
| Fat | 18 g |
| Saturated Fat | 9 g |
| Sodium | 310 mg |
| Sugars | 5 g |
| Vitamin C | 60% DV |
| Iron | 10% DV |
Serving Suggestions
- Serve hot over steamed basmati rice or jeera rice for a comforting meal.
- Pair with warm naan or chapati to soak up the rich, flavorful gravy.
- For a lighter option, enjoy it on its own with a side of cucumber raita or green salad.
- Garnish with a drizzle of coconut cream and a sprinkle of crushed red chili for a restaurant-style presentation.
Flavorful Masala Cauliflower Stew
4
servings10
minutes25
minutes238
kcalIngredients
IngredienttQuantity
Cauliflower floretst1 medium head (about 4 cups)
Coconut milk (full-fat)t1 can (13.5 oz)
Onion, choppedt1 medium
Garlic, mincedt3 cloves
Fresh ginger, gratedt1 tablespoon
Tomatoes, dicedt2 medium (or 1 cup canned)
Olive oil or coconut oilt2 tablespoons
Cumin seedst1 teaspoon
Turmeric powdert1 teaspoon
Coriander powdert1 teaspoon
Garam masalat1 teaspoon
Red chili powdert½ teaspoon (adjust to taste)
SalttTo taste
Fresh cilantrot2 tablespoons (for garnish)
Lemon juicet1 tablespoon
Optional: Water or vegetable brotht½ cup (if needed for thinning)
Directions
- Heat the Oil:
- In a large pot or Dutch oven, heat the olive or coconut oil over medium heat. Add cumin seeds and let them sizzle until aromatic.
- Sauté Aromatics:
- Add chopped onion and cook until golden brown, about 4–5 minutes. Stir in minced garlic and grated ginger, cooking for another 1 minute.
- Add Spices:
- Sprinkle in turmeric, coriander powder, chili powder, and garam masala. Stir well to release their deep aroma and coat the onions evenly.
- Mix in Tomatoes & Cauliflower:
- Add diced tomatoes and cook until soft, about 3 minutes. Then add the cauliflower florets and toss them until they’re well coated in the masala.
- Pour in Coconut Milk:
- Add coconut milk and stir to combine. If you prefer a thinner consistency, add ½ cup of water or vegetable broth.
- Simmer Until Tender:
- Cover the pot and cook on low heat for 15–20 minutes, or until the cauliflower is tender and the stew thickens.
- Add Final Touches:
- Stir in salt and a squeeze of lemon juice. Garnish with fresh cilantro before serving.
Recipe Video
Notes
- The beauty of Flavorful Masala Cauliflower Stew lies in its simplicity and depth of flavor. Every ingredient, from the golden turmeric to the creamy coconut milk, works together to create a comforting, aromatic dish that feels like a warm hug in a bowl.
FAQs
1. Can I make Masala Cauliflower Stew ahead of time?
Absolutely! Masala Cauliflower Stew tastes even better the next day as the flavors deepen overnight. Store it in an airtight container in the refrigerator for up to 3 days. Simply reheat on the stove over low heat, adding a splash of water or coconut milk if it thickens too much.
2. Can I freeze Masala Cauliflower Stew?
Yes, this stew freezes beautifully! Let it cool completely, then transfer it to a freezer-safe container. Freeze for up to 2 months. When ready to eat, thaw overnight in the fridge and reheat gently on the stovetop.
3. What can I use instead of coconut milk?
If you prefer a lighter version, substitute light coconut milk, almond milk, or cashew cream. For a dairy-based option, you can also use regular cream or half-and-half — though the flavor will be slightly different.
4. Is Masala Cauliflower Stew vegan and gluten-free?
Yes! This recipe is naturally vegan and gluten-free as long as you use plant-based milk and gluten-free sides like rice or millet. It’s a wholesome option for anyone following a plant-based diet.
5. Can I add other vegetables to this stew?
Definitely! Feel free to customize your Masala Cauliflower Stew with veggies like potatoes, carrots, peas, spinach, or green beans. They’ll blend perfectly with the masala base and make the stew heartier.
Conclusion
The Flavorful Masala Cauliflower Stew is proof that simple vegetables can be transformed into something spectacular with the right blend of spices. It’s wholesome, vibrant, and deeply satisfying — perfect for anyone craving authentic flavors without complicated steps. Whether you’re cooking for yourself or sharing with loved ones, each bite offers warmth, nourishment, and the unmistakable magic of homemade comfort food.
