Cauliflower Chickpea Masala

Spice up your dinner routine with this mouthwatering Cauliflower Chickpea Masala! In just 30 minutes, you’ll create a fragrant, flavor-packed dish that’ll transport your taste buds to India. The aromatic blend of spices, tender cauliflower, and hearty chickpeas come together beautifully. Customize the heat level and enjoy a restaurant-quality meal right in your own kitchen!

Cooking Tip

1 head of cauliflower is equal to about 5 cups of florets or 12 ounces. Frozen cauliflower can be substituted for fresh.

Yield5 servings

Serving size1 cup

Perfect forOne-pot, Quick & easy

Dietary preferencesDairy Free, Diabetes Friendly, Gluten Free, Vegan, Vegetarian

Ingredients

Make your own garam masala:

2 tsp. cumin
1 1/2 tsp. cardamon
1 tsp. coriander
1 tsp. cinnamon
1/4 tsp. cloves
1/4 tsp pepper

Main Ingredients

2 tbsp. garam masala
1/2 tsp. cumin
1/2 tsp. turmeric
1/2 tsp. smoked paprika
1/4 tsp. cayenne
1/2 tsp. ground ginger
1/2 tsp. salt
Pepper, to taste
1 onion, diced
3 cloves garlic, minced
2 tbsp. olive oil
1 15 oz. can tomato sauce
1 head cauliflower (fresh or frozen), chopped into bite-sized pieces.
1 – 15 oz. can chickpeas, drained and rinsed.
1/4 cup water
1/3 cup coconut milk

Directions

If you are making your own garam masala spice mix, that should be made first.
In a small bowl combine garam masala, cumin, turmeric, smoked paprika, cayenne, ground ginger, salt and pepper.
Add onion, garlic, and olive oil to large skillet and sauté over medium heat until onions are translucent (about 3 min).
Add spice mix and sauté for an additional 5 min.
Add cauliflower, chickpeas, tomato sauce, and water to skillet. Stir to combine, then simmer over medium-low heat for about 15 min.
Turn off heat and stir in coconut milk. Serve with brown rice or flat bread such as roti, paratha, or naan.

Nutrition facts (per serving)

170Calories

8 Total Fat (g)

1.3Saturated Fat (g)

360Sodium (mg)

22Carbs (g)

6 Dietary Fiber (g)

6Protein (g)

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP.

This institution is an equal opportunity provider.

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