SCTK: Cauliflower Curry

By Alaina Coffey, Senior Dietetics Student, Sargent College
This vegan curry recipe was a comforting meal for a chilly evening, and pleased vegans and meat-eaters alike. The recipe was more similar to a stew; it could be served over brown rice, but students at the test kitchen ate it as a soup. It could be served with naan bread as the recipe recommends, or with whole wheat bread for dipping. Numerous spices contribute flavors to this recipe, such as garlic, ginger, coriander, cumin, cardamom, and cilantro. Cooking with spices in stews and soups is a great way to reduce the need for much added salt for flavor. One ingredient I did not recognize is garam masala, which is a spice blend used in Indian and South Asian cuisines. Students enjoyed the flavor combination of the various spices used in this recipe.

This was the second time during the semester that cauliflower starred in a Sargent Choice recipe! Cauliflower is increasing in popularity and trendiness due to its ability to add volume to recipes and absorb the flavors of spices. It is low in calories, high in fiber and water to fill you up, and high in vitamins C and K. Additionally, each serving contains 9 grams of plant protein contributed mainly from chickpeas. Complete the meal with brown rice, whole wheat bread, or a whole grain of your choice to receive complete protein. This recipe is simple and quick, so try it out at home for a nutrition-packed and comforting meal.

Sargent Choice
Vegan Cauliflower, Potato, and Chickpea Curry (recipe modified from A Beautiful Plate)
Yield: 6 servings

1 large head (2 lbs) head of cauliflower, trimmed and cut into medium-sized florets
¾ lb Yukon gold potatoes, chopped into ¾-inch chunks
½ teaspoon Kosher salt
2 tablespoons vegetable oil
3 medium onions, chopped
4 cloves garlic, minced
1-inch piece of fresh ginger, peeled and finely grated
2 teaspoons ground coriander
2 teaspoons ground cumin
¼ teaspoon ground cardamom
Pinch of dried red pepper flakes
½ teaspoon Kosher salt
Freshly ground black pepper to taste
1 28-ounce can chopped tomatoes, unsalted
1 15-ounce can chickpeas, drained and rinsed
2 cups low-sodium vegetable broth
1 tablespoon garam masala
¾ cup light coconut milk
Bunch of fresh cilantro, chopped
Brown Rice for serving


1. Place cauliflower and potatoes in a large soup pot and fill with cold water. Season with ½ teaspoon salt. Bring to a rolling boil. Remove from the heat immediately, and drain gently into a colander. Place colander over the pot while you prepare the remaining ingredients.
2. Heat the oil in a large heavy pot over medium heat. Add the onions, garlic, and ginger, and sauté, stirring every few minutes for about 8-10 minutes or until the onions are very soft and translucent.
3. Add the ground coriander, cumin, red pepper flakes, salt, and pepper, and cook, stirring frequently, for 2-3 minutes or until very fragrant. Add the tomatoes with their juices and drained chickpeas, and stir mixture together. Add the cauliflower and potatoes. Add the vegetable broth – the broth should almost reach the top of the vegetable mixture – and bring to a low simmer. Simmer mixture for about 10 minutes, stirring occasionally, or until the cauliflower and potatoes are fork-tender.
4. Stir in the garam masala and coconut milk, simmer for an additional 10- minutes.
5. Finish the soup by sprinkling and stirring in ½ cup chopped cilantro. Serve with brown rice and/or naan.

Nutrition information Per serving(not including rice)
Calories 270
Fat 9 g
Saturated Fat 2.5 g
Protein 9 g
Carbohydrate 40 g
Fiber 11 g
Sodium 660 mg


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