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Cauliflower Chickpea Stew

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.39

$1.39 per serving

2 people like this recipe

2 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan lunch,soup,main course,main dish,dinner
spoonacular Score:92%

Spoonacular Score: 92%

 

Cauliflower Chickpea Stew could be just the gluten free, dairy free, lacto ovo vegetarian, and vegan recipe you've been looking for. For $1.39 per serving, you get a main course that serves 4. One serving contains 468 calories, 13g of protein, and 11g of fat. It will be a hit at your Autumn event. 2 people found this recipe to be flavorful and satisfying. It is brought to you by Foodista. A mixture of twice amount of water, chickpeas, tomato puree, and a handful of other ingredients are all it takes to make this recipe so tasty. From preparation to the plate, this recipe takes around around 45 minutes. Taking all factors into account, this recipe earns a spoonacular score of 92%, which is amazing. If you like this recipe, take a look at these similar recipes: Cauliflower And Chickpea Stew With Couscous, Curried Cauliflower And Chickpea Stew, and Spicy Cauliflower And Chickpea Stew.

Cabernet Sauvignon, Chablis, and Malbec are great choices for Stew. Full-bodied red wines like malbec and cabernet sauvignon are the perfect accompaniment for beef stew. Fish stew probably calls for a white wine, such as chablis. You could try Elway's Reserve Cabernet Sauvignon Wine. Reviewers quite like it with a 5 out of 5 star rating and a price of about 78 dollars per bottle.

Elway's Reserve Cabernet Sauvignon Wine

The 2013 Elway's Reserve Napa Valley Cabernet Sauvignon is a merge of dark fruits, delicate spiciness from carefully selected American oak barrels and intense minerality.

» Get this wine on Amazon.com

Ingredients

Servings:
1 Tbsp
1 Tbsp olive oil
olive oil
1.26 cups
1.26 cups brown rice
brown rice
some
some water
water
2
2  garlic
garlic
1 tsp
1 tsp tumeric
tumeric
some
some Salt & Pepper
Salt & Pepper
1
1  onion
onion
1.65 cups
1.65 cups canned tomatoes
canned tomatoes
2 Tbsps
2 Tbsps tomato puree
tomato puree
3
3  garlic
garlic
1 tsp
1 tsp fresh ginger
fresh ginger
0.5
0.5  fresh chili
fresh chili
1 tsp
1 tsp cinnamon
cinnamon
1 tsp
1 tsp garam masala
garam masala
1 tsp
1 tsp paprika
paprika
1
1  sweet potatoes
sweet potatoes
0.5
0.5  lemon (juice)
lemon (juice)
8.12 fl. oz
8.12 fl. oz water
water
0.5 small
0.5 small cauliflower
cauliflower
2.44 cups
2.44 cups canned chickpeas
canned chickpeas
1 Tbsp olive oil
1 Tbsp
olive oil
1.26 cups brown rice
1.26 cups
brown rice
some water
some
water
2  garlic
2
garlic
1 tsp tumeric
1 tsp
tumeric
some Salt & Pepper
some
Salt & Pepper
1  onion
1
onion
1.65 cups canned tomatoes
1.65 cups
canned tomatoes
2 Tbsps tomato puree
2 Tbsps
tomato puree
3  garlic
3
garlic
1 tsp fresh ginger
1 tsp
fresh ginger
0.5  fresh chili
0.5
fresh chili
1 tsp cinnamon
1 tsp
cinnamon
1 tsp garam masala
1 tsp
garam masala
1 tsp paprika
1 tsp
paprika
1  sweet potatoes
1
sweet potatoes
0.5  lemon (juice)
0.5
lemon (juice)
8.12 fl. oz water
8.12 fl. oz
water
0.5 small cauliflower
0.5 small
cauliflower
2.44 cups canned chickpeas
2.44 cups
canned chickpeas

Equipment

sauce pan
sauce pan
sauce pan
sauce pan


Instructions

For the rice: 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. For the Stew: 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. 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. Ten minutes before done, add the cauliflower. Five minutes before done, drain the chickpeas and add them to the stew. 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. Serve with fresh herbs, such as basil or cilantro.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.32
Ingredient
1 tablespoon olive oil
240 grams brown rice
2 garlic
1 teaspoon tumeric
1 onion
400 grams canned tomatoes
2 tablespoons tomato puree
3 garlic
1 teaspoon fresh ginger
½ fresh chili
1 teaspoon cinnamon
1 teaspoon garam masala
1 teaspoon paprika
1 sweet potatoes
½ lemon (juice)
½ smalls cauliflower
400 grams canned chickpeas
Price
$0.17
$0.77
$0.13
$0.12
$0.24
$0.86
$0.07
$0.20
$0.01
$0.20
$0.11
$0.26
$0.12
$0.43
$0.10
$0.69
$0.81
$5.29

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • There are two types of cinnamon. The more expensive and rarer type is Ceylon cinnamon (considered to be "true cinnamon"). The cinnamon most common in North America is cassia cinnamon. Though the flavor is certainly similar, Ceylon cinnamon is said to be more subtle yet also more complex.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Keeping ginger on hand all the time doesn't mean you have to buy bottled ginger. Instead, freeze fresh ginger whole and grate what you need while its still frozen.

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
434 Calories
13g Protein
7g Total Fat
81g Carbs
93% Health Score
Limit These
Calories
434
22%

Fat
7g
12%

  Saturated Fat
1g
7%

Carbohydrates
81g
27%

  Sugar
8g
9%

Cholesterol
0.0mg
0%

Sodium
500mg
22%

Get Enough Of These
Protein
13g
26%

Manganese
3mg
184%

Vitamin A
5221IU
104%

Vitamin B6
1mg
60%

Vitamin C
39mg
48%

Fiber
11g
47%

Magnesium
156mg
39%

Phosphorus
323mg
32%

Copper
0.65mg
32%

Vitamin B1
0.43mg
28%

Potassium
950mg
27%

Iron
4mg
26%

Vitamin B3
4mg
23%

Vitamin B5
2mg
21%

Folate
81µg
20%

Zinc
2mg
17%

Vitamin E
2mg
15%

Vitamin K
15µg
14%

Calcium
134mg
13%

Vitamin B2
0.16mg
10%

Selenium
3µg
5%

covered percent of daily need

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