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Quick Cauliflower Curry

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

5 out of 5 stars (based on 19 reviews)

15 min prep

30 min total

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 in 30...

1 small head of cauliflower, cut into 1-inch florets
2 tablespoons coconut oil
4 cloves garlic, chopped
2 jalapenos, seeds and pith removed, julienned
Salt, to taste
½ teaspoon ground turmeric
2 teaspoons ground cumin
¼ teaspoon cayenne (or to taste)
½ cup chopped cilantro
1 inch ginger root, finely grated
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 saute pan. Add the garlic and saute 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 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 as a main dish with brown basmati rice.

Chef Tips

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

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 them first.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians 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, and the American Institute for Cancer Research and the American Cancer Society

Quick Cauliflower Curry