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Nutritional Recipes

One-Pot Cauliflower Chickpea Curry

Written by COA Nutrition Team On February 7, 2018

Curry is a great way to introduce new flavors to little ones. This dish is a one-pot masterpiece. That means you will only have to clean one dish, and that’s a big fat bonus.

INGREDIENTS:

  • 2 teaspoons curry powder
  • 1 teaspoon cumin powder
  • 1 teaspoon ginger powder
  • 1 tablespoon coconut oil
  • 1 small diced yellow onion,
  • 2 large minced garlic cloves
  • One 14.5-ounce can diced tomatoes
  • Two 15-ounce cans chickpeas, drained
  • One 14-ounce can of low fat coconut milk, well-shaken
  • One small head of cauliflower, chopped
  • 5 cups of baby spinach (packed)
  • Juice of 1 lemon (about 3 tablespoons)
  • 1 teaspoon salt, or to taste
    (Serving suggestion: Serve the curry on top of cooked brown rice or quinoa.)

INSTRUCTIONS:

  1. In a cup, combine the curry powder, cumin and ginger.
  2. Heat the oil in a heavy skillet or Dutch oven over medium heat. Add the onion and cook for about 10 minutes, browning the onion and letting it develop dark color, although without burning it. Stir in the garlic and cook for 2 minutes.
  3. Add the spices from the cup and stir them into the onion mixture. Add the tomatoes and the chickpeas and sauté for about 2 minutes. Take the pan off the heat and stir in the shaken coconut milk. Return the pan to the heat and bring to a gentle boil. Turn down the heat, stir in the cauliflower and simmer for about 30 minutes, or until the chickpeas are tender and the sauce has reduced slightly.
  4. Add the baby spinach in handfuls, stirring in each handful to help it wilt before adding the next. Stir in the lemon juice. Taste and season with salt.
  5. Serve immediately over rice, or let cool and refrigerate. The curry will hold up well in the refrigerator in an airtight container for up to 5 days.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

“Invest In a Slow Cooker”

That's perfect for preparing the types of meals that can be easily frozen and reheated later. You can buy large cuts of meat when they're on sale, cook them in a slow cooker with different seasonings, divide them, and freeze for easy portions of pulled meats to thaw for sandwiches or other dishes.

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