Curried Cauliflower and Peas
Curried Cauliflower and Peas is a flavorful and aromatic dish that combines the nutty taste of cauliflower with the vibrant colors and textures of peas, all enveloped in a fragrant curry-spiced sauce. The combination of spices, coconut milk, and vegetables creates a harmonious balance of flavors, making this dish a satisfying and comforting choice.
INGREDIENTS
- 1 medium cauliflower, cut into florets
- 1 cup frozen peas
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons vegetable oil
- 1 teaspoon curry powder
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon red pepper flakes (adjust to taste)
- 1 cup canned diced tomatoes (or fresh tomatoes, chopped)
- 1/2 cup coconut milk
- Salt and pepper to taste
- Fresh cilantro leaves for garnish
- Cooked rice or naan bread for serving
INSTRUCTIONS
In a large skillet or pot, heat vegetable oil over medium heat.
Add chopped onion and sauté until it becomes translucent.
Stir in minced garlic and grated ginger, cooking for about 1 minute until fragrant.
Add curry powder, ground turmeric, ground cumin, ground coriander, and red pepper flakes. Cook for another minute, stirring to coat the onions with the spices.
Add cauliflower florets to the skillet and stir to coat them with the spice mixture. Cook for about 5-7 minutes, allowing the cauliflower to start browning and soften slightly.
Pour in the canned diced tomatoes, including their juices. Mix well to combine.
Reduce the heat to medium-low, cover the skillet, and let the cauliflower cook for about 10-15 minutes, or until it’s tender. Stir occasionally.
Once the cauliflower is almost cooked, add the frozen peas and coconut milk. Mix well and continue cooking for another 5 minutes, until the peas are heated through.
Season the dish with salt and pepper to taste.
Assembling the Dish:
Serve the Curried Cauliflower and Peas over cooked rice or with naan bread.
Garnish with fresh cilantro leaves for added freshness and flavor.
TIPS
Adjust the level of spiciness by adding more or less red pepper flakes or using a milder curry powder.
You can use light or full-fat coconut milk based on your preference.
Add a squeeze of lemon juice before serving for a tangy twist.
NUTRITION VALUE
- Calories: Approximately 200-250 kcal
- Protein: About 6-8g
- Carbohydrates: Around 15-20g
- Fat: Approximately 14-16g
