Curried Cauliflower or Zucchini
Dive into the warm, comforting flavors of this Curried Cauliflower or Zucchini recipe, a vibrant vegetarian dish that's rich in aromatic spices and creamy coconut milk. Featuring tender cauliflower florets or zucchini slices simmered in a luscious curry sauce infused with garlic, ginger, curry powder, and a hint of turmeric, this recipe takes less than 45 minutes to prepare, making it a perfect weeknight meal. The addition of diced tomatoes and vegetable broth creates a flavorful base, while optional fresh cilantro and lime add a bright, zesty finish. Serve this versatile dish over fluffy rice or with warm flatbread for a satisfying, wholesome meal. Bursting with bold flavors and wholesome ingredients, this easy cauliflower or zucchini curry is a must-try for fans of plant-based recipes, gluten-free dinners, and crowd-pleasing comfort food.
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Recipe Information
Ingredients
- 1 medium head or medium-sized zucchini cauliflower or zucchini
- 2 tablespoons coconut oil or vegetable oil
- 1 medium, finely chopped onion
- 3 cloves, minced garlic
- 1 inch piece, grated fresh ginger
- 2 teaspoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 cup canned diced tomatoes
- 1 cup coconut milk
- 0.5 cup vegetable broth or water
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons, chopped (optional for garnish) fresh cilantro
- 1 medium, cut into wedges (optional for serving) lime
Instructions
If using cauliflower, cut it into bite-sized florets. If using zucchini, slice it into half-moons approximately 1/4 inch thick. Set aside.
Heat the coconut oil or vegetable oil in a large skillet or pan over medium heat.
Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and grated ginger, cooking for another 1 minute until fragrant.
Sprinkle in the curry powder, ground cumin, and ground turmeric. Toast the spices for 30 seconds, stirring, to release their aromas.
Add the diced tomatoes, coconut milk, and vegetable broth or water. Stir well to combine into a smooth curry base.
Bring the mixture to a gentle simmer, then add the cauliflower florets or zucchini slices. Stir to coat them evenly in the sauce.
Cover the pan with a lid and let the vegetables cook for 10-15 minutes, stirring occasionally, until they are tender but not mushy.
Season the curry with salt and black pepper, adjusting to taste.
Once cooked, remove the pan from the heat. If desired, garnish with chopped fresh cilantro.
Serve warm with steamed rice, flatbread, or on its own. Add a lime wedge on the side for a burst of fresh acidity, if desired.
Nutrition Facts
Calories |
164 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.3 g | 12% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 771 mg | 34% | |
| Total Carbohydrate | 19.5 g | 7% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 9.9 g | ||
| Protein | 3.2 g | 6% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 73 mg | 6% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 617 mg | 13% | |
*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.
