Cooking time
- Preparation time
- 15 mins
- Cooking time
- 25 mins
- Difficulty
- easy
- Serves
- 2 people
- Meal course
- Dinner
- Posted by
- Posted on
- December 21, 2023
Ingredients
- 1/2 As Needed
- salt and pepper
- 1/2 Ts
- chili powder
- 1 Ts
- Garam masala
- 1 Ts
- Turmeric
- 1 Ts
- ground coriander
- 1 Ts
- Ground cumin
- 1 tablespoon
- vegetable oil
- 1/2 cup
- coconut milk
- 1/2 cup
- tomato sauce
- 1 Inch
- ginger root
- 3 cloves
- Garlic
- 2 medium
- Tomato
- 1 medium
- Onion
- 1 can
- Chickpea
- 1 small
- cauliflower
- 1/2 for garnish
- Fresh cilantro
Delicious and Nutritious: A Vegan Cauliflower Chickpea Masala Recipe to Satisfy Your Cravings
Are you looking for a delicious and nutritious vegan recipe to add to your meal rotation? Look no further than this mouthwatering Vegan Cauliflower Chickpea Masala. This flavorful dish is packed with plant-based protein, fiber, and essential vitamins and minerals, making it a satisfying and healthy option for any meal.
Cauliflower and chickpeas are the stars of this dish, providing a hearty and filling base. Cauliflower is a cruciferous vegetable that is rich in antioxidants, vitamins, and minerals. It is also a great source of fiber, which can aid in digestion and help you feel full for longer. Chickpeas, also known as garbanzo beans, are a staple in many vegan diets due to their high protein and fiber content. They are also a good source of iron, folate, and other essential nutrients.
In addition to the cauliflower and chickpeas, this recipe also includes a variety of spices and herbs that not only add flavor but also provide numerous health benefits. Turmeric, a key ingredient in many Indian dishes, is known for its anti-inflammatory properties and has been linked to improved brain function and reduced risk of heart disease. Cumin, another common spice in Indian cuisine, is a good source of iron and may aid in digestion. Ginger, garlic, and coriander are also used in this recipe, adding even more flavor and health benefits.
Plant-Based Perfection: How to Make a Flavorful Vegan Cauliflower Chickpea Masala
Now that you know about the nutritious ingredients in this dish, let’s talk about how to make it. This Vegan Cauliflower Chickpea Masala recipe is easy to follow and can be customized to your taste preferences. Here’s what you’ll need:
– 1 head of cauliflower, chopped into bite-sized pieces
– 1 can of chickpeas, drained and rinsed
– 1 onion, diced
– 3 cloves of garlic, minced
– 1-inch piece of ginger, grated
– 1 can of diced tomatoes
– 1 can of coconut milk
– 1 tablespoon of olive oil
– 1 teaspoon of turmeric
– 1 teaspoon of cumin
– 1 teaspoon of coriander
– 1 teaspoon of garam masala
– Salt and pepper to taste
– Fresh cilantro for garnish (optional)
To start, heat the olive oil in a large pan over medium heat. Add the onion, garlic, and ginger and cook until the onion is translucent. Next, add the cauliflower and cook for about 5 minutes, stirring occasionally. Then, add the chickpeas, diced tomatoes, and all of the spices. Stir everything together and let it cook for another 5 minutes.
Once the vegetables are slightly softened, add the coconut milk and bring the mixture to a simmer. Let it cook for about 10 minutes, or until the cauliflower is tender. If the sauce is too thick, you can add a splash of water to thin it out. Once the cauliflower is cooked, taste the dish and add salt and pepper as needed.
Serve the Vegan Cauliflower Chickpea Masala over rice or with your favorite flatbread. You can also top it with fresh cilantro for an extra burst of flavor. This recipe makes about 4 servings, so you can enjoy it for dinner and have leftovers for lunch the next day.
Spice Up Your Dinner Routine with This Easy Vegan Cauliflower Chickpea Masala Recipe
Are you tired of the same old dinner routine? This Vegan Cauliflower Chickpea Masala is the perfect way to spice things up. Not only is it a delicious and healthy option, but it also adds variety to your meals. This dish is a great way to introduce new flavors and ingredients into your diet, especially if you are new to veganism.
One of the great things about this recipe is that it can be easily customized to your taste preferences. If you prefer a spicier dish, you can add more cayenne pepper or chili powder. If you like a creamier sauce, you can add more coconut milk. You can also add other vegetables such as bell peppers, carrots, or spinach to make it even more nutritious.
From Curry to Cauliflower: The Evolution of a Classic Indian Dish into a Vegan Delight
Cauliflower Chickpea Masala is a vegan twist on a classic Indian dish called Chana Masala. Chana Masala is a popular vegetarian dish in India, made with chickpeas, tomatoes, and a variety of spices. However, this vegan version replaces the traditional yogurt or cream with coconut milk, making it suitable for those following a plant-based diet.
The use of cauliflower in this dish is also a modern twist on the traditional recipe. While chickpeas are still the main ingredient, the addition of cauliflower adds a new texture and flavor to the dish. This evolution of a classic Indian dish into a vegan delight is a testament to the versatility and creativity of plant-based cooking.
A Healthier Twist on a Traditional Favorite: Vegan Cauliflower Chickpea Masala Recipe
Not only is this Vegan Cauliflower Chickpea Masala a delicious and flavorful dish, but it is also a healthier twist on a traditional favorite. By using plant-based ingredients, this recipe is lower in saturated fat and cholesterol compared to the traditional version. It is also a great source of fiber, which can help lower cholesterol levels and improve heart health.
According to a study published in the Journal of the American Heart Association, a plant-based diet can reduce the risk of heart disease by up to 32%. This is due to the high fiber and nutrient content of plant-based foods, which can help lower blood pressure and improve overall heart health. By incorporating this Vegan Cauliflower Chickpea Masala into your diet, you are not only satisfying your taste buds but also taking care of your heart.
Satisfy Your Taste Buds and Your Diet with This Mouthwatering Vegan Cauliflower Chickpea Masala
In conclusion, this Vegan Cauliflower Chickpea Masala is a delicious and nutritious dish that is easy to make and can be customized to your taste preferences. It is a great way to add variety to your meals and introduce new flavors and ingredients into your diet. This dish is also a healthier twist on a traditional favorite, making it a perfect option for those looking to improve their heart health and follow a plant-based diet. So why not give this recipe a try and satisfy your taste buds and your diet at the same time?
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Vegan Cauliflower Chickpea Masala Recipe to Try - 1Touch Food Culinary Center
Looking for a delicious and healthy vegan meal? Try our flavorful Cauliflower Chickpea Masala recipe, packed with protein and nutrients!
Type: dinner
Cuisine: indian
Keywords: Cauliflower Chickpea Masala
Recipe Yield: 2
Calories: 400
Preparation Time: PT0H15M
Cooking Time: PT0H25M
Total Time: PT0H40M
Recipe Ingredients:
- 1/2 salt and pepper As Needed
- 1/2 Tea Spoon chili powder
- 1 Tea Spoon Garam masala
- 1 Tea Spoon Turmeric
- 1 Tea Spoon ground coriander
- 1 Tea Spoon Ground cumin
- 1 tablespoon vegetable oil
- 1/2 cup coconut milk
- 1/2 cup tomato sauce
- 1 Inch ginger root
- 3 cloves Garlic
- 2 medium Tomato
- 1 medium Onion
- 1 can Chickpea
- 1 small cauliflower
- 1/2 Fresh cilantro for garnish
Recipe Instructions: Prepare Ingredients: Cut the cauliflower into florets. Finely chop the onion, dice the tomatoes, mince the garlic, and grate the ginger. Sauté Aromatics: In a large pan, heat vegetable oil over medium heat. Add chopped onions and sauté until golden brown. Stir in minced garlic and grated ginger, cooking for an additional minute. Spice it Up: Add ground cumin, ground coriander, turmeric, garam masala, and chili powder to the pan. Stir well to coat the aromatics in the spices. Cook Cauliflower and Chickpeas: Add cauliflower florets to the pan and cook for 5-7 minutes until they start to brown. Incorporate chickpeas and diced tomatoes, cooking for an additional 3-5 minutes. Create the Sauce: Pour in tomato sauce and coconut milk. Stir to combine. Season with salt and pepper to taste. Reduce heat to low, cover, and simmer for 15-20 minutes until the cauliflower is tender. Garnish and Serve: Once the masala is cooked, garnish with fresh chopped cilantro. Serve the cauliflower chickpea masala over rice or with naan bread.
5
Instructions
- Prepare Ingredients: Cut the cauliflower into florets. Finely chop the onion, dice the tomatoes, mince the garlic, and grate the ginger.
- Sauté Aromatics: In a large pan, heat vegetable oil over medium heat. Add chopped onions and sauté until golden brown. Stir in minced garlic and grated ginger, cooking for an additional minute.
- Spice it Up: Add ground cumin, ground coriander, turmeric, garam masala, and chili powder to the pan. Stir well to coat the aromatics in the spices.
- Cook Cauliflower and Chickpeas: Add cauliflower florets to the pan and cook for 5-7 minutes until they start to brown. Incorporate chickpeas and diced tomatoes, cooking for an additional 3-5 minutes.
- Create the Sauce: Pour in tomato sauce and coconut milk. Stir to combine. Season with salt and pepper to taste. Reduce heat to low, cover, and simmer for 15-20 minutes until the cauliflower is tender.
- Garnish and Serve: Once the masala is cooked, garnish with fresh chopped cilantro. Serve the cauliflower chickpea masala over rice or with naan bread.
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