🏷️ Category: lunch
⭐ Difficulty: Hard
⏱️ Time: 45 min
📝 Introduction
Warm up with this nourishing Cauliflower Chickpea Stew, a protein-packed vegetarian delight that's both budget-friendly and bursting with flavor. Simmered with aromatic spices like turmeric, garam masala, and cinnamon, this hearty stew features tender sweet potatoes, cauliflower, and chickpeas in a rich tomato base. Served alongside perfectly spiced brown rice, it's a complete meal ready in just 45 minutes. At only $1.40 per serving with 14g of protein, it's a nutritious choice that satisfies both your taste buds and your wallet. Perfect for meal prep or a cozy family dinner!
🥘 Ingredients
• olive oil1 tbsp
• brown rice240 g
• twice amount of water4 servings
• garlic gloves2
• tumeric1 tsp
• salt & pepper4 servings
• onion1
• canned tomatoes400 g
• tomato puree2 tbsp
• garlic gloves3
• cm ginger1 tsp
• chili0.5
• cinnamon1 tsp
• garam masala1 tsp
• paprika1 tsp
• sweet potatoes1
• juice of lemon0.5
• water240 ml
• cauliflower0.5 small
• chickpeas400 g
👨🍳 Cooking Steps
1
For the rice:
2
Heat olive oil in large sauce pan on high heat. Crush the garlic and fry it with tumeric, salt and pepper for a minute before adding the brown rice. Fry the rice for another 4-5 minutes before adding the water. Bring the water to a boil and turn down the heat to low-medium, allow to simmer for 30 minutes.
3
For the Stew:
4
Heat olive oil in large saucepan on high heat. Add the onion and fry for 4-5 minutes or until golden brown. Turn down the heat to medium and add the chopped tomatoes, tomato puree, chili, ginger, garlic and the rest of the spices.
5
Add sweet potato, lemon juice and water and bring it to a boil before turning down the heat to medium and allow the stew to simmer for 30-35 minutes.
6
Ten minutes before done, add the cauliflower. Five minutes before done, drain the chickpeas and add them to the stew.
7
The vegetables should be cooked all the way through but it still have a slight snap to them. Season with salt and pepper before serving.
8
Serve with fresh herbs, such as basil or cilantro.
