CAULIFLOWER AND CHICKPEA STEW WITH TURMERIC

CAULIFLOWER AND CHICKPEA STEW WITH TURMERIC

Cauliflower And Chickpea Stew With Turmeric is a warming and 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. It is made with only a handful of ingredients and minimal preparation, which is 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 food without fuss. Whether served alone or spooned over brown rice or couscous, this Cauliflower And Chickpea Stew With Turmeric offers comfort and nourishment in every bite, which is ideal for busy days, cold evenings or light lunches.

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

The following ingredients are required for the preparation of Cauliflower And Chickpea Stew With Turmeric:

• 100 grams | 3.53 ounces | 1 cup cauliflower florets
• 120 grams | 4.23 ounces | ½ cup chickpeas
• 55 grams | 1.94 ounces | ½ onion, chopped
• 5 grams | 0.02 ounces | ½ teaspoon turmeric
• 240 millilitres | 8.11 fluid ounces | 1 cup vegetable broth
• 36 grams | 0.01 ounces | 1 pinch salt
• 0.1 gram | 0.00 ounces | 1 pinch black pepper

FULL NUTRITIONAL INFORMATION

• Calories: 230 kilocalories
• Total Fat: 3.6 grams
• Saturated Fat: 0.5 grams
• Carbohydrates: 36.2 grams
• Fibre: 8.8 grams
• Sugar: 5.8 grams
• Protein: 10.7 grams
• Sodium: 359 milligrams
• Calcium: 88 milligrams
• Iron: 3.5 milligrams
• Potassium: 661 milligrams

PREPARATION

These steps are followed for the preparation of Cauliflower And Chickpea Stew With Turmeric:

• 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.

PREPARATION TIME

5 minutes

COOKING TIME

15 minutes

TIPS

Here are some helpful tips for Cauliflower And Chickpea Stew With Turmeric:

• 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 and deeper flavour profile.

PREPPING AND STORAGE

• Refrigerate: 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 refrigerator and reheat on the hob until piping hot.
• Meal Preparation Tip: Make a double batch and portion for lunches. This stew holds its flavour and texture well after reheating.