Chickpea and Cauliflower Stew Ww
Warm up your dinner table with this hearty and flavorful Chickpea and Cauliflower Stew, a perfect blend of comforting spices and wholesome ingredients. This one-pot wonder combines tender cauliflower florets and protein-packed chickpeas in a rich, spiced tomato broth infused with aromatic cumin, coriander, turmeric, and smoked paprika. The optional coconut milk adds a luscious creaminess, while fresh ginger and garlic elevate the dish with bright, bold flavors. Ready in just 45 minutes, this gluten-free and vegan-friendly stew can be customized with baby spinach for added greens or a garnish of fresh cilantro and a squeeze of lemon for a tangy finish. Serve it as a standalone meal or pair it with crusty bread or rice for a satisfying, crowd-pleasing dinner! Perfect for meal prep, it tastes even better the next day.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground turmeric
- 1 teaspoon smoked paprika
- 0.25 teaspoons red pepper flakes (optional)
- 2 cups canned chickpeas, drained and rinsed
- 4 cups cauliflower florets
- 2 cups diced tomatoes (canned or fresh)
- 4 cups vegetable broth
- 1 cup coconut milk (optional, for creaminess)
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 cups baby spinach (optional, for garnish)
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
- 4 lemon wedges (for serving, optional)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5-7 minutes, until softened and slightly golden.
Stir in the minced garlic and grated ginger, and cook for another minute until fragrant.
Sprinkle in the ground cumin, ground coriander, turmeric, smoked paprika, and red pepper flakes (if using). Stir well to toast the spices for 30 seconds.
Add the drained chickpeas and cauliflower florets to the pot, stirring to coat them in the spices.
Pour in the diced tomatoes and vegetable broth, and bring the mixture to a simmer.
Cover the pot, reduce the heat to low, and let the stew cook for 20-25 minutes, or until the cauliflower is tender.
If using coconut milk, stir it in during the last 5 minutes of cooking for added creaminess.
Season the stew with salt and black pepper, adjusting to taste.
Optional: Stir in the baby spinach at the very end until wilted.
Serve the stew hot, garnished with fresh cilantro and a squeeze of lemon juice, if desired.
Nutrition Facts
Calories |
291 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 844 mg | 37% | |
| Total Carbohydrate | 31.3 g | 11% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 8.9 g | ||
| Protein | 8.9 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 98 mg | 8% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 924 mg | 20% | |
*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.
