Cauliflower Coconut Milk Stew Recipe
A comforting and aromatic stew with a perfect blend of spices and coconut milk, this Cauliflower Coconut Milk Stew is a hearty and healthy South Indian dish. With tender cauliflower florets infused in a rich tomato-based gravy, it’s a great choice for a flavorful vegetarian meal. The creamy coconut milk and fragrant spices make it an ideal accompaniment to rice, bread, or Kerala Appam. Perfect for both weeknight dinners and special gatherings, this stew is sure to please everyone at the table.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower (Gobi) | 1 medium-sized, cut into florets |
| Garlic | 2 cloves, grated |
| Bay leaf (Tej Patta) | 1 whole leaf |
| Cardamom Pods/Seeds | 2, pounded |
| Whole Black Peppercorns | 1/2 teaspoon, coarsely pounded |
| Red Chilli Powder | 1/2 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Homemade Tomato Puree | 1 cup |
| Coconut Milk | 1/2 cup |
| Salt | To taste |
| Fresh Coriander Leaves (Dhania) | 3 sprigs, finely chopped |
| Sunflower Oil | 1 teaspoon (for cooking) |
Nutritional Information (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 160 kcal |
| Protein | 4g |
| Carbohydrates | 14g |
| Fiber | 3g |
| Fat | 10g |
| Sodium | 180mg |
| Cholesterol | 0mg |
Instructions
Step 1: Prep the Ingredients
To begin making the Cauliflower Coconut Milk Stew, first, gather all your ingredients. Start by preparing the tomato puree and the coconut milk, ensuring they are ready for use.
Step 2: Steam the Cauliflower
Steam the cauliflower florets in a steamer for about 3 to 4 minutes, with a pinch of salt, until they are slightly tender but not overcooked. Once done, set the cauliflower aside.
Step 3: Cook the Spices and Tomatoes
In a heavy-bottomed pan, heat a teaspoon of sunflower oil. Once the oil is hot, add the grated garlic and bay leaf, sautéing them for a few seconds until fragrant.
Add the homemade tomato puree, turmeric powder, black peppercorns, cardamom powder, and red chili powder. Stir the mixture well to combine the spices and tomatoes. Allow the mixture to come to a brisk boil, stirring occasionally.
Step 4: Add the Cauliflower and Coconut Milk
Once the tomato mixture has reached a boil, add the steamed cauliflower florets and coconut milk. Stir well to combine. Season with salt to taste, and let it simmer for about 10 minutes, allowing the cauliflower to absorb the flavors of the spices.
Step 5: Final Touches
After simmering, check the seasoning and adjust the salt and spices as per your taste. Once the cauliflower is cooked through and has absorbed all the spices, stir in the freshly chopped coriander leaves.
Step 6: Serve
Serve the Cauliflower Coconut Milk Stew hot, alongside a bowl of steamed rice or a crusty loaf of French bread. For a traditional South Indian touch, pair it with Kerala Appam for breakfast or a weekend brunch. This stew is also a fantastic dish to serve at gatherings or dinner parties.
Tips and Variations
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Add More Vegetables: You can add other vegetables like peas, carrots, or potatoes to make the stew more hearty and nutritious.
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Make it Spicier: For a spicier kick, increase the amount of red chili powder or add a green chili while sautéing the garlic.
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Coconut Cream: For an extra-rich and creamy texture, you can replace the coconut milk with coconut cream or use a combination of both.
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Vegan Option: This recipe is naturally vegan, as it doesn’t contain any dairy products.
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Adjust Consistency: If you prefer a thicker stew, you can cook it for a little longer to allow it to reduce. For a lighter version, you can add more coconut milk or water to thin it out.
Why You’ll Love This Recipe
- Flavorful & Aromatic: The combination of fresh spices, coconut milk, and tender cauliflower creates a dish that’s both aromatic and packed with flavor.
- Quick & Easy: With only 10 minutes of prep and 40 minutes of cooking, this dish is easy enough for a weeknight meal but elegant enough for a dinner party.
- Versatile: Serve it with rice, bread, or appam, making it suitable for various occasions.
- Healthy & Light: A comforting dish that’s light yet satisfying, perfect for vegetarians or anyone looking for a wholesome, nutrient-packed meal.
Serving Suggestions
- Rice: Serve the stew with plain steamed basmati rice or a fragrant jeera rice for a perfect combination.
- Flatbread: Pair it with soft, fluffy naan, paratha, or French bread for a delightful meal.
- Appam: For a traditional South Indian experience, serve the stew with Kerala Appam—thin, lacy pancakes made with rice flour and coconut milk.
This Cauliflower Coconut Milk Stew is an easy yet flavorful dish that celebrates the vibrant and aromatic flavors of South India. Whether you’re preparing it for a quick weeknight meal, a weekend brunch, or a special occasion, this stew will never fail to impress. Enjoy the warmth of spices, the creaminess of coconut milk, and the wholesome goodness of cauliflower in every bite!
