Nourishing Vegan Cauliflower Masala
- 2 Tablespoons olive oil
- 1 shallot or small yellow onion, chopped
- 1 Tablespoon grated fresh ginger root
- 2 Tablespoons grated fresh turmeric root (or 2 tsp turmeric powder)
- 4 garlic cloves, chopped
- Spices: 1 tsp cumin, ½ tsp chili powder, 1 tsp curry powder, pinch of cayenne pepper, 1 tsp pink Himalayan or sea salt
- 2 tomatoes, diced
- 1 head cauliflower, broken into florets
- 2 cups of your favorite veggies, chopped OR 15 oz can of chickpeas, drained
- 1 cup vegetable broth
- ½ cup full-fat coconut milk
- 1-2 drops of lemon essential oil OR 1 Tablespoon lemon juice
- Heat olive oil in skillet over medium heat.
- Add shallot/onion, ginger, turmeric and garlic to pan, stirring frequently for about 2-3 minutes until onion is soft and translucent.
- Stir in spices and tomato and cook for about 1-2 minutes, stirring frequently.
- Add in cauliflower, veggies and vegetable broth and bring to a boil. Reduce heat and simmer uncovered for about 20 minutes or until cauliflower is soft and broth thickens, stirring occasionally.
- Whisk in lemon essential oil or lemon juice into coconut milk and add to pan along with chickpeas (if using). Stir well and cook for about 3 minutes until heated through.
- Serve warm over favorite rice, salad greens or enjoy on its own!
Serves 8. Per Serving (based on using turmeric powder, chickpeas & lemon juice):
Calories: 153.2 |
Total Fat: 6.9 g |
Total Carbohydrate: 19.2 g |
Dietary Fiber: 4.8 g |
Protein: 4.8 g
Cauliflower is one of the healthiest cruciferous vegetables you can get. It’s loaded with nutrients including fiber, vitamins C, K, and B6, and potassium.
Cayenne pepper is a good source of beta carotene and antioxidants that support the immune system. The key compound in cayenne called capsaicin is also cardio protective, anti-inflammatory, helps prevent kidney stones and speed up metabolism, and has beneficial effects on the GI system.
Chickpeas are a good plant-based source of protein and fiber. They are packed with nutrients including iron, vitamins B6 and K, magnesium, folate, phosphorus, zinc, copper, manganese, choline, and selenium.
Coconut milk is made from the flesh of mature coconuts and is naturally sweet and creamy. It contains lauric acid, which has antimicrobial and anticancer properties and can help boost immune function.
Cumin has a distinctly warm and earthy flavor and is a popular culinary spice in India, Asia, Africa, and Latin America. As a medicinal herb, cumin is traditionally used to provide relief from digestive issues.
Garlic is considered both a vegetable and an herb and is clinically proven to support the immune system. There are over 300 varieties of garlic grown around the world.
Ginger is a potent aromatic herb and a good natural source of vitamin C, magnesium, potassium, copper, and manganese. According to the ancient healing system of Ayurveda, ginger strengthens the immune system by helping to break down toxins in the body’s organs, thereby cleansing the lymphatic system.
Lemon essential oil is excellent for digestion and detoxification.
Olive oil is high in nutrients including vitamins D, E, K, and A as well as omega-3 fatty acids. For the highest quality, look for organic extra virgin olive oil in dark glass bottles or tins that has an expiry date.
Shallots/onion: While from the same family, shallots have a milder taste and smell than onions and are often eaten raw due to their delicate flavor. Shallots have twice the protein and almost twice the natural sugar and carbs of onion.
Tomatoes contain the four major carotenoids, alpha and beta-carotene, lutein, and lycopene, which help maintain eye and vision health, boost immunity, and lower inflammation.
Turmeric has tremendous health benefits including helping with cardiovascular health and digestion. It’s also known to improve cognitive function along with detoxifying the liver. From an immune standpoint, the compound curcumin in turmeric is a powerful antioxidant that supports the body against colds and flu.