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Coconut Cauliflower Indian Chickpea Stew

Try this with our savory Lentil Flatbread on the side!

Ingredients

• 1 yellow onion, diced
• 1 1/2 cup vegetable broth + more for dry saute
• 6 cloves garlic, chopped
• 2/3 cup canned lite coconut milk, about 1/2 can
• 2 tablespoons chopped ginger
• 3 cups cooked chickpeas, or 2 cans, rinsed and drained
• 1 teaspoon coriander seeds or ground*                
• 2 cups small cauliflower florets
• 1 teaspoon cumin seeds or ground*
• 2 cups diced tomatoes, approx. 2 medium-large
• 1 teaspoon black mustard seed*, optional
• 2 cups peas, defrosted if frozen
• 1/2 teaspoon turmeric*
• Big handful of coarsely chopped spinach
• 1-2 tablespoons lemon juice

*substitute 2 teaspoons curry powder for the coriander, cumin, mustard seed, and turmeric if desired

Instructions

1. In a 3-4 quart pot dry saute the onions for 2-3 minutes, add 1-2 tablespoons of broth if begins to brown, then add garlic and ginger and stir for another 2 minutes, add a bit more broth if necessary, then add the other spices and stir for 1 minute to lightly toast.
2. Add coconut milk and cook two minutes. 
3. Stir broth into coconut milk mixture. Carefully transfer to a blender and blend until smooth. For safety cover with lid but leave the inner cap vented to let out heat and steam.
4. Return the puree to the pot over medium heat and stir in chickpeas, cauliflower and tomatoes.  Cook 5-8 minutes. Add the peas and cook another 5-8 minutes.  Add spinach, turn off the heat and let it wilt.

Stir in the lemon juice to taste. Serve hot.

By Lifestyle Medical Lifestyle Medical is a primary care practice with a mission to ignite hope for a healthy, flourishing life. We are dedicated to empowering you to make healthier lifestyle choices, so you can reduce medications, restore energy and regain freedom from chronic diseases.