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Quick Cauliflower Curry

Name: Quick Cauliflower Curry
Prep time: 15
Cook time: 30
Cuisine: Indian, South Asian

(13 votes, average: 4.62 out of 5)

15 min prep

4 servings

Carrot Icon for Number of Ingredients Size

12 ingredients

If you think curries are slow cooking, think again. This Quick Cauliflower Curry is one curry in a hurry. Once you’ve done the chopping, this light, bright tasting curry can be on the table...

4 cloves garlic, chopped
2 tablespoons coconut oil
1 small head of cauliflower, cut into 1-inch florets
2 jalapeños, seeds and pith removed, julienned
Salt, to taste
½ cup chopped cilantro
1 inch ginger root, finely grated
½ teaspoon ground turmeric
2 teaspoons ground cumin
¼ teaspoon cayenne (or to taste)
½ cup diced tomatoes (fresh or canned) and their juices
1 tablespoon lime juice

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Nutrition Facts

Calories

96 cals

Fat

8 g

Saturated Fat

6 g

Polyunsaturated Fat

0 g

Monounsaturated Fat

1 g

Carbohydrates

8 g

Sugar

3 g

Fiber

3 g

Protein

2 g

Sodium

289 mg

Directions

Parboil the cauliflower pieces for two to three minutes. Drain and set aside.
Meanwhile heat the coconut oil over a medium high flame in a wok or a wide sauté pan. Add the garlic and sauté until it starts to color. Add the cauliflower florets and the jalapenos. Sprinkle with salt. Cook stirring for 1 minute.
Add the turmeric, cumin and cayenne. Cook stirring to coat the veggies in the spices, about 1 minute. Add the cilantro, ginger, tomatoes, and the lime juice. Stir to mix and bring to a simmer. Cover. Lower the heat to medium low.
Simmer stirring gently once or twice for about 10 minutes or until the cauliflower is just soft. Taste for salt. Serve with lime wedges as a side, or a main with brown basmati rice.

Chef Tips

If you don’t have coconut oil on hand, use a neutral tasting oil like canola or grape seed.

You can make this without parboiling the cauliflower, but it takes longer to cook, and the flavors aren’t quite as bright. You can also use frozen cauliflower, but add the florets to the pan from frozen as they get mushy fast if you defrost first.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.