Cauliflower and Green Pea Curry
Experience the vibrant flavors of this nutrient-packed Cauliflower and Green Pea Curry, a comforting dish that's perfect for weeknight dinners or meatless meal prep. Featuring tender cauliflower florets and sweet green peas simmered in a fragrant coconut milk-based sauce, this curry bursts with warm spices like cumin, turmeric, and garam masala for an authentic touch. It comes together in just 45 minutes, making it a quick and satisfying option for busy cooks. Garnished with fresh cilantro and best enjoyed with fluffy steamed rice or soft naan, this gluten-free, vegan-friendly recipe is an easy way to transform everyday vegetables into a rich, flavorful masterpiece.
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Recipe Information
Ingredients
- 1 medium head (cut into bite-sized florets) Cauliflower
- 1 cup Green peas (fresh or frozen)
- 1 large (finely chopped) Onion
- 2 large (finely chopped or pureed) Tomatoes
- 4 cloves (minced) Garlic
- 1 inch piece (grated) Ginger
- 1 cup Coconut milk
- 2 tablespoons Vegetable oil
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 0.25 teaspoon Red chili powder (optional)
- 1 teaspoon (adjust to taste) Salt
- 0.5 cup Water
- 2 tablespoons (chopped, for garnish) Fresh cilantro
Instructions
Heat vegetable oil in a large pan or skillet over medium heat.
Add cumin seeds and let them sizzle for about 30 seconds until aromatic.
Add the chopped onions and sauté until they turn golden brown, about 5-7 minutes.
Stir in garlic and ginger, and cook for 1-2 minutes until fragrant.
Add the turmeric, coriander powder, garam masala, and red chili powder (if using). Sauté the spices for about 30 seconds to release their flavors.
Stir in the chopped or pureed tomatoes and cook for 5-7 minutes, stirring occasionally, until the oil begins to separate from the mixture.
Add the cauliflower florets and green peas to the pan. Mix well to coat the vegetables with the spice mixture.
Pour in the coconut milk and water. Stir well and bring the mixture to a gentle boil.
Reduce the heat to low, cover the pan with a lid, and let the curry simmer for 15-20 minutes, or until the cauliflower is tender and the sauce has thickened.
Season with salt, adjusting to taste.
Garnish with freshly chopped cilantro before serving.
Serve the cauliflower and green pea curry hot with steamed rice, naan, or flatbread.
Nutrition Facts
Calories |
212 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 847 mg | 37% | |
| Total Carbohydrate | 32.0 g | 12% | |
| Dietary Fiber | 9.4 g | 33% | |
| Total Sugars | 14.8 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 108 mg | 8% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 1148 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
