Curry Stew with Roasted Cauliflower
A delicious curry stew that is packed with nutrition.
Servings: 8
Note: If you are cooking for a particular style of eating, please check all of your ingredients carefully.
Ingredients
Spice Mix
- 2 1/2 teaspoons ground coriander
- 2 1/2 teaspoons ground cumin
- 2 teaspoons ground cinnamon
- 2 teaspoons ground tumeric
- 1 1/2 teaspoons ground pepper
- 1/8 teaspoon cayenne
Protein (choose one or a combination)
- 2 pounds chicken breast (cut into bite-sized pieces)
- 3 cups cooked garbanzo beans (rinsed and drained)
Stew
- 1 small head cauliflower (cut into bite-sized pieces)
- 2-3 tablespoons oil
- 1 large onion (chopped)
- 2 carrots (chopped)
- 1 red bell pepper (seeds removed and chopped)
- 1 red chili pepper (seeds removed and diced)
- 3 large cloves garlic (minced)
- 1 tablespoon minced ginger
- 1 14 oz. can tomato sauce
- 1 28 oz. box chicken or vegetable broth (low salt or no salt)
- 3 cups sweet potato, peeled and cut into bite-sized pieces
- 3 cups potatoes, peeled and cut into bite-sized pieces
- 2 teaspoons lime zest
- 1/2 tablespoon lime juice
- 1 14 oz. can coconut milk
- chopped fresh cilantro (optional)
Instructions
Spice Mix
- Mix spices together.
Prepare Cauliflower
- Toss cauliflower in 1 tablespoon of oil and then toss in 1 tablespoon of spice mix.
- Roast cauliflower in 450 degree oven until starting to brown.
Prepare Protein
- If using garbanzo beans, toss them in 2 teaspoons spice mix.
- If using chicken, toss chicken in 2 teaspoons spice mix.
- If using chicken, cook in 1 tablespoon oil until cooked through.
Prepare Stew
- Cook onion in 1 tablespoon oil in large pot until starting to soften. Add carrots, red bell pepper and red chili pepper. Cook until onion is fully cooked.
- Add garlic, ginger and remaining spice mix and cook one minute.
- Add tomato sauce, broth, sweet potatoes, potatoes, lime zest and lime juice. Cook until vegetables are just tender.
- Add coconut milk and cauliflower.
- Add chicken or garbanzo beans, or a combination. Place in bowl and sprinkle with cilantro (optional).
Notes
This recipe was adapted from a recipe that appeared in Eating Well magazine.
This is a stew, so it’s flexible. If you happen to have a large head of cauliflower, or if your sweet potatoes or potatoes chop up into a bit more or less than three cups, throw it all in.
To make this stew for a diverse crowd, use unsalted vegetable broth. Just before adding the chicken or garbanzo beans, divide the stew. Use garbanzo beans in any portion that is to be vegan or vegetarian, and add chicken to the remainder. Set aside any portion that will be without added salt, and add any salt you wish to add to the remainder.
I like the convenience of minced ginger from a jar.
Serve this stew with cayenne or crushed red pepper on the side for anyone who prefers to spice it up.
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