A vegetarian chickpea and cauliflower curry, served without rice or bread: spiced tomato sauce, aquafaba and creamy yogurt.
In the pan, chickpeas simmer with small cauliflower florets and a spiced tomato sauce. The aquafaba gives the sauce a coating consistency, the yogurt adds creamy freshness, and the smoked paprika brings a woody note. Vegetarian and satisfying, with moderate carbs when served without rice or bread, this curry for one takes 20 minutes to prepare, at around 510 kcal per serving. Find this recipe among my keto dishes.
What is chickpea and cauliflower curry?
The balance comes from a simple pairing: cooked chickpeas provide substance and nourishment, while cauliflower cut into small florets adds a mild vegetable flavor and a tender texture. The aromatic base combines red onion, crushed garlic and grated ginger, with ground spices briefly heated in fat to intensify their flavor.
The sauce is based on fresh tomato, tomato paste and the liquid from the chickpeas. This liquid, aquafaba, provides moisture and helps create a sauce that coats the ingredients; the yogurt, stirred in off the heat, rounds everything out. The aim is a creamy sauce without heaviness, tender cauliflower that still holds its shape, and chickpeas that are hot throughout.
The idea behind the recipe
This recipe is all about practical, quick everyday cooking. It turns a fresh or frozen vegetable and a small can of chickpeas into a warm, complete dinner: already cooked, the chickpeas add substance without lengthy preparation, in a quick version similar to chana masala.
Two choices define the preparation. First, the chickpeas are used with their liquid, which helps with cooking and mellows the sauce. Then plain yogurt, dairy or plant-based, tempers the heat of the chili and adds a delicate tang, while smoked paprika lends a rounder note to the tomato and spices.
The main ingredients
Cooked chickpeas, a small 200 g can or jar (total weight before draining), form the base. Their soft, slightly mealy texture absorbs the flavors and makes the dish satisfying, while their liquid, poured into the pan, provides some of the cooking moisture. The cauliflower, around 150 g, is divided into small florets: if frozen, add it straight in; if fresh, a quick rinse and thorough draining are enough.
Fresh tomato, chopped with its juice and seeds, adds the acidity that balances the legumes, while two teaspoons of tomato paste thicken the base without making it watery. Red onion provides a gentle sweetness, crushed garlic spreads its flavor quickly, and grated ginger offers a lively, lemony warmth. Three tablespoons of plain yogurt, added with the heat off, make the sauce creamier and soften the intensity of the chili; in the same spirit, a raita can be served alongside.
The spices give the dish its character: two teaspoons of ground coriander for a citrusy warmth, one of cumin for a toasted note, and turmeric for color and a slight bitterness. Paprika, preferably smoked, adds a peppery sweetness, chili flakes (one tablespoon) can deliver a real kick, and a pinch of black pepper livens up the finish. Just one cooking fat is enough, whether avocado oil, mild olive oil, high-oleic sunflower oil or coconut oil.
Cooking tips and serving
On the plate, the curry should be creamy but still fluid: the onion softened into the base, the spices perfuming the sauce, the cauliflower tender enough to cut with a spoon while holding its shape, and the chickpeas whole. After 10 to 15 minutes of simmering, the tip of a knife should pass through the florets with little resistance. Serve piping hot in a bowl or deep plate; the dish stands on its own, though a green salad or non-starchy vegetables can be served alongside.
Refrigerate leftovers promptly in an airtight container and reheat gently, stirring, to preserve the texture of the yogurt. Freezing is possible, although the cauliflower will be softer and the sauce may be a little grainy after thawing.
If you prefer it with meat, here is my chicken curry.
You can find other dishes like this among my low-carb recipes.
Chickpea and Cauliflower Curry
Ingredients
- 1 small can chickpeas (cooked, canned or jarred) 200 g
- 150 g cauliflower cut into small florets
- 1 tomato
- 1 red onion
- a small piece ginger fresh
- 2 cloves garlic
- 2 teaspoons tomato paste
- 3 tablespoons yogurt, dairy or plant-based
- 1 tablespoon chili flakes
- 2 teaspoons coriander seeds ground
- 1 teaspoon cumin seeds ground
- 1 teaspoon ground turmeric
- 1 teaspoon paprika preferably smoked
- 1 pinch black pepper
- avocado oil, mild olive oil or high-oleic sunflower oil for cooking
- or coconut oil for cooking
Instructions
- Take the cauliflower out of the freezer. It usually already comes in small florets. If using fresh cauliflower, separate it into small florets, rinse briefly and leave to drain.150 g cauliflower
- Thinly slice the onion and sautรฉ until translucent.1 red onion, avocado oil, mild olive oil or high-oleic sunflower oil, or coconut oil
- Crush the garlic. Grate the ginger. Add both. Sautรฉ everything briefly.2 cloves garlic, a small piece ginger
- Add all the spices and sautรฉ everything briefly. The mixture will now become a little dry. This is fine for an Indian curry; you will deglaze the pan in a moment.1 tablespoon chili flakes, 2 teaspoons coriander seeds, 1 teaspoon cumin seeds, 1 teaspoon ground turmeric, 1 teaspoon paprika, 1 pinch black pepper
- Chop the tomato and add it. Remove the tough core where the stem was attached, but keep the seeds and juice.1 tomato
- Add the cauliflower, along with the tomato paste and the entire can of chickpeas, including the aquafaba (the liquid). Simmer for 10 minutes to a quarter of an hour.2 teaspoons tomato paste, 1 small can chickpeas (cooked, canned or jarred)
- Turn off the heat and stir in the yogurt.3 tablespoons yogurt, dairy or plant-based
