Heart-Healthy Cauliflower Curry
Embrace the vibrant flavors and wholesome benefits of our 'Heart-Healthy Cauliflower Curry,' a nourishing dish perfect for busy weeknights or a cozy dinner at home. Packed with antioxidant-rich cauliflower, fragrant spices like turmeric and cumin, and creamy lite coconut milk, this curry delivers bold flavor while supporting a healthy lifestyle. Fresh spinach adds a pop of color and nutrients, while a splash of lemon juice brightens the dish. Served over hearty brown rice or quinoa, this low-sodium, plant-based recipe is designed to delight your taste buds while promoting heart health. Ready in just 45 minutes, it's an easy and satisfying way to savor the goodness of wholesome cooking.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 large yellow onion, chopped
- 3 large garlic cloves, minced
- 1 tablespoon ginger, grated
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 1 medium head cauliflower, cut into florets
- 1 14-ounce can can of no-salt-added diced tomatoes
- 1 cup low-sodium vegetable broth
- 0.5 cup coconut milk, lite
- 2 cups spinach leaves, fresh
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped (for garnish)
- 2 cups cooked brown rice or quinoa
Instructions
Heat the olive oil in a large saucepan over medium heat.
Add the chopped onion and sauté for about 5 minutes until softened and translucent.
Stir in the minced garlic and grated ginger, cooking for another 1 minute until fragrant.
Add curry powder, ground cumin, ground coriander, and turmeric powder, stir to coat the onions in the spices.
Add the cauliflower florets to the pan and stir to combine, cooking for about 2 minutes.
Pour in the diced tomatoes and vegetable broth, bringing the mixture to a simmer.
Cover the pan and cook for 15 minutes until the cauliflower is tender.
Stir in the lite coconut milk and spinach leaves, cooking until the spinach is wilted, about 2 minutes.
Add lemon juice, salt, and black pepper, stirring to combine.
Remove from heat and garnish with chopped fresh cilantro.
Serve hot over cooked brown rice or quinoa. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
952 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.6 g | 34% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5744 mg | 250% | |
| Total Carbohydrate | 161.2 g | 59% | |
| Dietary Fiber | 28.5 g | 102% | |
| Total Sugars | 23.0 g | ||
| Protein | 31.2 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 461 mg | 35% | |
| Iron | 22.2 mg | 123% | |
| Potassium | 3626 mg | 77% | |
*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.
