Creamy Cauliflower Curry Recipe

This one-pot Indian cauliflower curry makes an excellent weeknight dinner with naan or steamed basmati rice.

Estimated reading time: 5 minutes

• Ingredients You’ll Need
• How To Make Cauliflower Curry
• Serving Suggestion
• My Tried and True Tips
• Creamy Cauliflower Curry Recipe

Coconut gravy is native to the coastal regions of India, such as Goa, Kerala, and Mumbai, where coconuts are abundant. The coconut milk does a fantastic job of making the curry saucy, creamy, and finger-licking good.

Cauliflower Curry is an Indian-style vegan, gluten-free, mildly spicy curry.

One can eat spoons of it by itself or grab a bit of bread and start digging into it right – it is that delicious! Cauliflower Curry is a wholesome main-course dish for those following a plant-based diet. It is light on the stomach.

To increase the protein quotient of the curry, one can add chickpeas, red beans, or any other variety of local whole beans/peas.

Why You’ll Love Cauliflower Curry

• vegan
• mildly spicy
• one pot curry
• wholesome and filling
• nut and gluten-free
• instant pot-friendly
• perfect for family dinner

Ingredients You’ll Need

• Fresh or frozen cauliflower florets . Cauliflower is a versatile vegetable. Use it to make soup , mash or pilaf .
• Potato – one can use sweet potato as well.
• Green Peas (fresh or frozen peas ). If using frozen peas, thaw them before adding them to the curry.
• Onion – it is best to use red onion for its sharp taste.
• Ginger freshly grated or the paste
• Tomato Puree – if it is unavailable, grind two small-size tomatoes in a blender.
• Coconut Milk or use cashew/almond milk for a sweet and creamy taste.
• Curry Powder – a key, multi-purpose Indian spice mix for every curry. Use readymade curry powder or make it at home from scratch.
• Salt, Turmeric Powder, Black Pepper, Coconut Oil or olive oil

Optional Ingredients: You can customize the cauliflower curry by adding – chopped spinach, kale, sweet potato, squash, yellow pumpkin, or canned chickpeas .

How To Make Cauliflower Curry

• Heat oil in a heavy-duty pan. Once the oil is hot, add grated ginger, cumin and nigella seeds. Saute for 30 – 40 seconds. You can smell the aroma of roasted ginger.
• Add chopped onion. Saute the onion for 3 – 5 minutes or till it turns translucent and light brown ( image 1 ).
• Add tomato puree, salt, spices, and cook the masala for 2 – 3 minutes ( images 3 & 4 ).

• Add cauliflower florets, potatoes, and coconut milk. Stir to coat each piece of the vegetable with the masala.
• Add water or lukewarm vegetable stock and green peas . Stir.
• Cover the pan with the lid for the vegetables to cook till fork tender.

Garnish gobi curry with chopped cilantro or parsley. Serve warm.

Serving Suggestion

Cauliflower Curry is an Indian main course gravy dish. You can serve it with a variety of side dishes:

• Indian flatbread such as naan , parotta, or chapati
• steamed white rice , jeera rice or matar pulao
• cooked quinoa or bulgar wheat
• toasted sourdough bread slices

Store the leftover curry in the refrigerator for 5 to 6 days. Reheat in a microwave or stovetop.

My Tried and True Tips

• Substitute Curry Powder with a mix of ¼ teaspoon red chilli powder, ½ teaspoon turmeric powder, and ½ teaspoon Garam Masala .
• Start with chopping all the vegetables and grating ginger. Arrange the tomato paste, coconut milk, and spices next to the stovetop . Once you start cooking the curry, all these ingredients are added quickly.
• Pick a heavy-bottom casserole or a saucepan for cooking the curry. You can make cauliflower curry in an instant pot also. I have included a detailed recipe in my debut cookbook, The 100 Best Curry .

More Indian Curry Recipes

• Egg Curry
• Paneer Curry
• Chicken Curry
• Lauki Kofta Curry
• Spinach Egg Curry
• Baby Potato Curry
• Chana Masala Curry

Ingredients

• ▢ 2 Cup cauliflower florets
• ▢ 1 Cup green peas
• ▢ 1 Cup diced potato, skin removed
• ▢ 2 Tablespoon coconut or olive oil
• ▢ 1 Tablespoon grated ginger
• ▢ 1 teaspoon cumin seeds (jeera)
• ▢ 1 teaspoon nigella seeds ( kalonji)
• ▢ ½ Cup chopped red onion
• ▢ ¼ Cup tomato puree
• ▢ Salt to taste
• ▢ 1 Teaspoon Curry Powder ( see recipe )
• ▢ ½ Teaspoon turmeric powder
• ▢ ½ Teaspoon black pepper powder
• ▢ 1 Cup coconut milk

Instructions

• If using frozen vegetables, thaw them as per packet instructions.
• Heat oil in a heavy-duty pan. Once the oil is hot, add grated ginger, cumin and nigella seeds. Saute ginger for 30 – 40 seconds. You can smell the aroma of roasted ginger.
• Now add chopped onion. Saute the onion for 3 – 5 minutes or till they turn translucent and light brown. Keep stirring the onion at regular intervals, else they might burn and turn black.
• Add tomato puree, salt, spices, and cook the masala for 2 – 3 minutes.
• Add cauliflower florets, potatoes, and coconut milk. Stir to coat each piece of the vegetable with the masala.
• Add 1 Cup of water or lukewarm vegetable stock . Add green peas. Stir. Cover the pan with the lid for the vegetables to cook till fork tender.
• After 15 minutes, open the lid and give the curry a nice stir. Check for doneness if still cauliflower/potato not cooked through, put the lid back on and cook for some more time until fork tender.
• Garnish gobi curry with chopped cilantro or parsley.
• Serve Cauliflower Curry with jeera rice or chapati.

Recipe Notes:

• Adjust the quantity of spices and salt as per your personal preference.
• Thaw Frozen Vegetables as per packet instructions except for green peas, before adding them into the curry.
• You can store gobi curry in the fridge for 5 – 6 days easily.
• For reheating, transfer in a microwave safe bowl and heat. Or add ¼ cup water in a pan, add gobi curry, cover the pan with a lid and heat on a stovetop.
• To make the curry more spicy, add sliced fresh green or red chillies.

Nutrition

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Creamy Cauliflower Curry Recipe

Equipment

• Kadai (Indian Wok)

Ingredients

• 2 Cup cauliflower florets
• 1 Cup green peas
• 1 Cup diced potato, skin removed
• 2 Tablespoon coconut or olive oil
• 1 Tablespoon grated ginger
• 1 teaspoon cumin seeds (jeera)
• 1 teaspoon nigella seeds ( kalonji)
• ½ Cup chopped red onion
• ¼ Cup tomato puree
• Salt to taste
• 1 Teaspoon Curry Powder ( see recipe )
• ½ Teaspoon turmeric powder
• ½ Teaspoon black pepper powder
• 1 Cup coconut milk

Instructions

• If using frozen vegetables, thaw them as per packet instructions.
• Heat oil in a heavy-duty pan. Once the oil is hot, add grated ginger, cumin and nigella seeds. Saute ginger for 30 - 40 seconds. You can smell the aroma of roasted ginger.
• Now add chopped onion. Saute the onion for 3 - 5 minutes or till they turn translucent and light brown. Keep stirring the onion at regular intervals, else they might burn and turn black.
• Add tomato puree, salt, spices, and cook the masala for 2 - 3 minutes.
• Add cauliflower florets, potatoes, and coconut milk. Stir to coat each piece of the vegetable with the masala.
• Add 1 Cup of water or lukewarm vegetable stock . Add green peas. Stir. Cover the pan with the lid for the vegetables to cook till fork tender.
• After 15 minutes, open the lid and give the curry a nice stir. Check for doneness if still cauliflower/potato not cooked through, put the lid back on and cook for some more time until fork tender.
• Garnish gobi curry with chopped cilantro or parsley.
• Serve Cauliflower Curry with jeera rice or chapati.

Notes

• Adjust the quantity of spices and salt as per your personal preference.
• Thaw Frozen Vegetables as per packet instructions except for green peas, before adding them into the curry.
• You can store gobi curry in the fridge for 5 - 6 days easily.
• For reheating, transfer in a microwave safe bowl and heat. Or add ¼ cup water in a pan, add gobi curry, cover the pan with a lid and heat on a stovetop.
• To make the curry more spicy, add sliced fresh green or red chillies.

Nutrition

Vegan Mashed Cauliflower is a perfectly low-carb, no-dairy side dish for healthy eaters. It has a creamy, fluffy, delicious texture like traditional mashed potatoes with fewer calories and carb count.

Estimated reading time: 4 minutes

• Ingredients You’ll Need
• How To Make Mashed Cauliflower
• Frequently Asked Questions
• Vegan Mashed Cauliflower Recipe

Mashed cauliflower has become a popular side dish for those looking to enjoy traditional mashed potatoes without the calories. This versatile, low-carb side dish is perfect for those following a vegan diet, those looking to cut down on carbs, or those wanting to try something healthy.

Vegan mashed cauliflower has a subtle flavour that can be enhanced with a variety of spices and toppings, and it works well alongside almost any main course.

Why Cauliflower?

Cauliflower has gained popularity in recent years as a low-carb, nutrient-dense alternative to many starchy vegetables. It has ample fibre and is quite rich in vitamins and minerals.

Reasons To LOVE Mashed Cauliflower

• it’s vegan and plant-based
• low carb with good fibre
• gluten and nut-free
• meal prep friendly

Ingredients You’ll Need

• Cauliflower Florets or head (cut into florets). You can use fresh or frozen for this recipe.
• Extra Virgin Olive Oil instead of saturated fat like butter skim down the calories
• Unsweetened cashew or almond milk to blend the cauliflower.
• Cashews give the creaminess without cheese or sour cream.
• Stock Powder for the delicious depth of flavour.
• Salt, Garlic, and pepper , to taste
• Nutritional yeast or vegan cheese (optional, for a cheesy flavour)

How To Make Mashed Cauliflower

Cook the Cauliflower :

• Bring a pot of water to a boil.
• Add stock powder, cauliflower, garlic, and cashews.

• Cover and cook for 10 – 15 minutes, until the cauliflower is mushy.
• Collect ¼ cup of cooked cauliflower water. Drain the rest or use it for soups . Allow cooked ingredients to cool down a bit.

Blend Ingredients

• Transfer the cooked cauliflower, cashews and garlic to a food processor.
• Add olive oil, salt, pepper, and 1 – 2 tablespoons of milk.

• Blend the ingredients, until they become creamy and fluffy. Add more plant milk or cooked cauliflower water to get the desired consistency.

Garnish and Serve

Add a drizzle of extra virgin olive oil and finely chopped cilantro or parsley while serving the mashed cauliflower.

Serve mashed cauliflower with grilled tofu or paneer , stir-fried broccoli or beans , and chicken or beef roast as the main course.

Yes. Like mashed potatoes, it can be used in an airtight container for 7 – 10 days in the refrigerator. Add a drizzle of extra virgin olive oil before storing.

For creaminess, add sour cream or half and half or full-fat milk while blending the ingredients.

Add dried thyme, roasted garlic, or ¼ teaspoon of sumac/smoked paprika/chilli powder.

More Cauliflower Recipes

• Cauliflower Soup
• Cauliflower Curry
• Cauliflower Manchurian
• Indian Cauliflower Rice
• Tandoori Cauliflower Tikka

Ingredients

• ▢ 500 gram cauliflower florets
• ▢ 4 garlic cloves
• ▢ 2 tablespoon cashews (kaju)
• ▢ 2 tablespoon extra virgin olive oil
• ▢ 1 tablespoon stock powder or vegetable stock ( get recipe )
• ▢ ⅛ Cup almond milk
• ▢ ½ teaspoon salt or to taste
• ▢ crushed black pepper or to taste
• ▢ Handful of parsley, chopped

Instructions

• Bring a pot of water to a boil. Add stock powder, cauliflower, garlic, and cashews. Cover and cook for 10 – 15 minutes, until the cauliflower is mushy or fully cooked.
• Collect ¼ cup of cooked cauliflower water. Drain the rest or use it for soups. Allow cooked ingredients to cool down a bit.
• Transfer the cooked cauliflower, cashews and garlic to a food processor. Add olive oil, salt, pepper, and 1 – 2 tablespoons of milk.
• Blend the ingredients, until they become creamy and fluffy. Add more plant milk or cooked cauliflower water to get the desired consistency.
• Add a drizzle of extra virgin olive oil and finely chopped cilantro or parsley while serving the mashed cauliflower.
• Serve vegan mashed cauliflower warm with main course of choice.

Recipe Notes:

• For blending, you can use either plant milk or cooked cauliflower water.
• If adding nutritional yeast or vegan cheese, add them while blending.
• Cauliflower reduces in quantity after blending, hence one large size cauliflower head will be sufficient for serving 2 – 3 adults.

Nutrition

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