Chickpea and Cauliflower Stew Ww

Warm up your dinner table with this hearty and flavorful Chickpea and Cauliflower Stew, a perfect blend of comforting spices and wholesome ingredients. This one-pot wonder combines tender cauliflower florets and protein-packed chickpeas in a rich, spiced tomato broth infused with aromatic cumin, coriander, turmeric, and smoked paprika. The optional coconut milk adds a luscious creaminess, while fresh ginger and garlic elevate the dish with bright, bold flavors. Ready in just 45 minutes, this gluten-free and vegan-friendly stew can be customized with baby spinach for added greens or a garnish of fresh cilantro and a squeeze of lemon for a tangy finish. Serve it as a standalone meal or pair it with crusty bread or rice for a satisfying, crowd-pleasing dinner! Perfect for meal prep, it tastes even better the next day.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 1 teaspoon smoked paprika
• 0.25 teaspoons red pepper flakes (optional)
• 2 cups canned chickpeas, drained and rinsed
• 4 cups cauliflower florets
• 2 cups diced tomatoes (canned or fresh)
• 4 cups vegetable broth
• 1 cup coconut milk (optional, for creaminess)
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 cups baby spinach (optional, for garnish)
• 2 tablespoons fresh cilantro, chopped (optional, for garnish)
• 4 lemon wedges (for serving, optional)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 5-7 minutes, until softened and slightly golden.

Step 3

Stir in the minced garlic and grated ginger, and cook for another minute until fragrant.

Step 4

Sprinkle in the ground cumin, ground coriander, turmeric, smoked paprika, and red pepper flakes (if using). Stir well to toast the spices for 30 seconds.

Step 5

Add the drained chickpeas and cauliflower florets to the pot, stirring to coat them in the spices.

Step 6

Pour in the diced tomatoes and vegetable broth, and bring the mixture to a simmer.

Step 7

Cover the pot, reduce the heat to low, and let the stew cook for 20-25 minutes, or until the cauliflower is tender.

Step 8

If using coconut milk, stir it in during the last 5 minutes of cooking for added creaminess.

Step 9

Season the stew with salt and black pepper, adjusting to taste.

Step 10

Optional: Stir in the baby spinach at the very end until wilted.

Step 11

Serve the stew hot, garnished with fresh cilantro and a squeeze of lemon juice, if desired.

Nutrition Facts

Serving size	(2901.2g)

Amount per serving	% Daily Value*
Calories	2074.6

Total Fat 107.4g	0%
Saturated Fat 57.8g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 6345.9mg	0%
Total Carbohydrate 241.4g	0%
Dietary Fiber 64.7g	0%
Total Sugars 67.8g
Protein 72.0g	0%

Vitamin D 0IU	0%
Calcium 749.6mg	0%
Iron 34.0mg	0%
Potassium 6716.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.5%

Protein: 13.0%

Carbs: 43.5%