CAULIFLOWER AND CHICKPEA STEW
Cauliflower and Chickpea Stew is a warming, hearty dish ideal for solo meals that satisfy both hunger and health. This vibrant vegan stew is packed with tender cauliflower florets and protein-rich chickpeas, simmered in a turmeric-spiced vegetable broth that delivers both colour and depth of flavour. With only a handful of ingredients and minimal prep, it’s the kind of one-pot meal that proves simplicity is delicious. The onion creates a naturally sweet foundation, while turmeric brings a golden hue and earthy aroma, turning everyday ingredients into a deeply nourishing dish. It’s gluten-free, oil-optional and perfect for anyone looking to eat more plant-based without fuss. Whether served alone or spooned over brown rice or couscous, this stew offers comfort and nourishment in every bite. Ideal for busy days, cold evenings or light lunches, it’s easy to make and easy to love.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
South Asian
PREPARATION/TECHNIQUES
Stew
OCCASION/HOLIDAY
Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, Quick & Easy, Wheat / Gluten-Free, Low Fat, High Fibre, Low/No Sugar
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Cauliflower and Chickpea Stew:
- 1 cup cauliflower florets
- ½ cup canned chickpeas, drained and rinsed
- ½ onion, chopped
- ½ tsp turmeric powder
- 1 cup vegetable broth
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 167.1 kcal
- Fat: 2.4 g
- Saturated Fat: 0.4 g
- Carbohydrate: 30.8 g
- Sugar: 7.9 g
- Sodium: 1105.6 mg
- Fiber: 8.8 g
- Protein: 8.5 g
- Calcium: 88.8 mg
- Iron: 2.3 mg
- Potassium: 555.5 mg
PREPARATION
These steps are followed for the preparation of Cauliflower and Chickpea Stew:
- Sauté Onion: In a small pot, heat a splash of water or oil over medium heat. Add the chopped onion and cook for 3 to 4 minutes until soft.
- Add Spices: Stir in the turmeric and let it bloom with the onion for about 30 seconds, releasing its aroma.
- Combine Ingredients: Add the cauliflower florets and chickpeas. Stir well to coat them in the turmeric.
- Pour Broth: Pour in the vegetable broth and season with salt and pepper to taste.
- Simmer Stew: Bring to a boil, then lower the heat and let it simmer for 15 minutes or until the cauliflower is tender.
- Finish And Serve: Check seasoning and adjust if necessary. Serve warm with a wedge of lemon or a sprinkle of fresh herbs.
PREP TIME
5 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for Cauliflower and Chickpea Stew:
- Even Cooking: Cut cauliflower into bite-sized florets for quicker and even cooking.
- Boost Flavour: Add a dash of cumin or curry powder along with turmeric for more complex spice.
- Optional Oil-Free: Sauté the onion in a splash of water if avoiding oil.
- Extra Creaminess: Mash a few chickpeas in the pot for a thicker stew base.
- Pairing Ideas: Serve over couscous, quinoa or rice and turn it into a filling bowl.
VARIATIONS
- Add Greens: Stir in a handful of spinach or kale near the end of cooking for added nutrients.
- Protein Boost: Include lentils or tofu cubes for extra plant-based protein.
- Coconut Cream Finish: Add a tablespoon of coconut milk before serving for a creamier texture.
- Spicier Option: Stir in a pinch of chilli flakes or minced ginger for a warming kick.
- Texture Twist: Roast the cauliflower before adding it for a nuttier, deeper flavour profile.
PREPPING AND STORAGE
- Fridge: Allow the stew to cool fully before transferring it to a sealed container. Store in the refrigerator for up to 3 days.
- Freezer: Freeze in single-portion containers for up to 1 month. Defrost overnight in the fridge and reheat on the hob until piping hot.
- Meal Prep Tip: Make a double batch and portion for lunches. This stew holds its flavour and texture well after reheating.