Joyous Blog

Curry Cauliflower Quinoa Stew

Yesterday we had Walker's grandma over for lunch and we enjoyed the last of my mom's quinoa chili that she brought us last time she visited. Since we finished it off I thought to myself ..."what can I make that will be warm and comforting, plus last a few days... just like chili". So last night when we went to the grocery store to pick up a few things I spotted the perfect organic cauliflower.

I've made something similar (curry cauliflower) several times, but just never put it on the blog because I haven't had a chance to record the recipe. This incredibly flavourful and warming stew is the epitome of comfort food ...but joyous-comfort-food because it's nourishing as well as super yummy.

Just like it says on this sweet tea towel, food eaten together really is better. It's so easy after a long busy day to want to take this bowl of stew to the couch, turn on the tube and tune-out. While it's totally okay to tune out and chill out, I think it's really important to enjoy meals together as a family more often then not. Growing up, we always enjoyed our meals together as a family and now that I'm older I know it wasn't always easy for my parents. They both worked full-time but somehow managed to pull it off. That didn't stop my brother from hiding his veggies behind the fridge... I still don't know how he did it without my parents knowing!

Since this was a one-pot meal and it was very fulfilling we didn't need anything else to go with it. Although... I'm sure Walker would have loved some naan bread.

This recipe is very rich in fiber from all three of the main ingredients: cauliflower, chickpeas and quinoa; high in plant-based protein; high in anti-inflammatory compounds due to the spices in curry powder; very detoxifying -- making your own coconut milk and cooking chickpeas from dry. You could also make it in a slow cooker (just add the coconut milk very last before eating). It's the perfect one-pot meal for busy families and I hope you love it as much as Walker and I did. Vienna did too -- not weird farts, haha!

Mains + Sides
Ingredients
  • 2 tbsp coconut oil
  • 1 large onion, chopped
  • 2-3 tbsp curry powder*
  • 4 cups cauliflower, chopped into bite-size florets
  • 1 (796mL) can whole or diced tomatoes, do not drain
  • 2 cups water**
  • 3/4 cup quinoa
  • 1 can (400mL) garbanzo beans (chickpeas), drained
  • 1-2 small tomatoes, roughly chopped
  • 1 can (400mL) full fat canned coconut milk***
  • 1/2 cup chopped fresh parsley
  • Optional: 1 tsp dried chili flakes
  • Sea salt and pepper to taste
Instructions
  1. Melt coconut oil in a large soup pot on medium and add onions. Sweat the onions and then add the curry powder, saute for 2 minutes.
  2. Add the cauliflower, canned tomatoes, 2 cups of water and quinoa and bring to a soft boil then reduce to a simmer for 15 minutes until cauliflower starts to become tender and quinoa cooks.
  3. Add sea salt and pepper to taste.
  4. Add chickpeas and remove from heat. Let cool slightly before adding coconut milk to prevent it from curdling. Add chopped tomato (the heat of the stew will warm it). Add chopped parsley just before serving.
  5. Serves 6 to 8.

Notes

*Choose the best quality spices for plenty of flavour. I use certified organic curry powder by Simply Organic.
**Once you put all the liquids in the pot (water and canned tomatoes) it will seem like a lot of liquid but it boils down and the quinoa soaks up a lot of water. The consistency should be that of a stew. If it's too thick, add 1 more cup water as needed
***I do recommend canned because you'll get all the creamy fat which is FULL of flavour and nutrition that you won't get in tetra-pack coconut milk

       

We enjoyed this for dinner last night and I'm so glad I've got leftovers in the fridge right now because this means less cooking for us this week and more enjoying :)

Have a joyous day!

35 Comments
Sue de Zwart   •   November 25, 2015

this recipe looks fantastic ..... could it go in the freezer?

Reply
Joy McCarthy   •   November 25, 2015

Yes absolutely!


Kelly   •   November 25, 2015

Oh, this looks good and I have all the ingredients on hand. I'll be making this for dinner tomorrow and let you know how it goes over. Thank you.

Reply
Joy McCarthy   •   November 25, 2015

Yes please do let me know how you like it. I just had some for lunch again today. Once it sits overnight it becomes EVEN tastier! :)


Donna   •   November 25, 2015

Just made this for lunch and it's easy and awesome! Thank you so much.

Reply
Kate McDonald Walker   •   November 26, 2015

Glad it was a hit! Kate - Joyous Health Team


Tracy   •   November 25, 2015

This sounds amazing. I had all the ingredients in my pantry so it's simmering away as I write. Thanks for the recipe! :)

Reply

Melinda   •   November 26, 2015

Hi Joy, This recipe looks great. My husband has very high cholesterol and so we're very careful about food that could raise his LDLs. Is there a sub for the coconut milk as it's known to raise LDL? Thanks.

Reply

dianne knowles   •   November 27, 2015

Hi Joy, love your recipes and your book but I am very limited in trying a lot of them because I have a sensitivity to coconut oil and coconut mile and suggestions for a substitute? Have a fabulous day! Dianne

Reply
Joy McCarthy   •   November 27, 2015

In this case you could use grapeseed or olive oil to sautee the veggies. And for the milk I would sub in almond milk. Hope that helps!


Beth   •   November 28, 2015

Hi Joy, I made this curry last night and it was insanely delicious. I added in a clove of garlic and a generous pinch of chili flakes for the added heat and it was the perfect meal this chilly Canada weather. The combination of coconut milk and curry powder has to be one of the best flavors imaginable. Super exotic tasting but also light and energizing. Thank-you so so so much for sharing your recipes and bringing joy to our kitchens.

Reply

Jennifer Gallant   •   November 28, 2015

Joy, this recipe is AMAZING!! Thank you for sharing!

Reply

Francesca   •   November 29, 2015

Simply delicious!

Reply

Ashley   •   November 30, 2015

This looks so yum. What brand of coconut milk/canned tomatoes do you recommend buying? Where do you usually do your grocery shopping for canned ingredients/spices?

Reply
Kate McDonald Walker   •   December 1, 2015

Hi Ashley, When it comes to canned goods, the main thing we look for is BPA-free cans. Eden Organic is a good brand. Personally, I have a health food store down the street from my house where I pick up most of my dry and canned goods. Kate - Joyous Health Team


Sharon   •   November 30, 2015

I made tonight your curry cauliflower stew and it was absolutely delicious. Thank you so much for sharing!

Reply
Kate McDonald Walker   •   December 1, 2015

Awesome! Glad it was a success! Kate - Joyous Health Team


Andrea   •   December 1, 2015

Hi Joy! I made this last night and it was so delicious, comforting and satisfying. My husband loved it too. I added some spinach and mushrooms just to really amp up the veg. Thanks so much for the great recipe!!

Reply

Liza   •   December 2, 2015

Made this for supper tonight and it turned out great!!! My 2 and 4 year old aren't usually fans of curry and they even gobbled it up! Will for sure make it again. Thanks Joy!!

Reply
Kate McDonald Walker   •   December 3, 2015

You're welcome, Liza! Kate - Joyous Health Team


Betty Sanchez   •   December 19, 2015

I FINALLY got around to trying this tonight. It's fabulous! I used about 2.5 Tbsp. of the curry. Now I wish I had used 3.5 Tbsp. I'm not a huge fan of curry, but this combo is delightful. Thanks

Reply
Kate McDonald Walker   •   December 21, 2015

Glad to hear you enjoyed it! Kate - Joyous Health Team


Katrina   •   January 25, 2016

Just made this for lunch and it was delicious! I didn't have coconut milk so I subbed in almond milk but it was still very tasty and filling! Thank you for the recipe :)

Reply

Mandy Leishman   •   February 22, 2016

This looks good! I'm not a fan of curry is there something I could use instead? Thanks :)

Reply
Kate McDonald Walker   •   February 23, 2016

Hi Mandy, The curry's kind of key to the recipe, so we can't guarantee a swap that'll work. Your best bet is to experiment with your favourite spices. Kate - Joyous Health Team


Jessica   •   May 3, 2016

Hello, Just made this tonight and found that i needed to simmer it for much longer than 15 minutes. Followed the recipe, but it was still quite liquidy after 20 minutes. I had to simmer for over 30 min to get it to the right consistency, which became liquidy again after adding the coconut milk a few minutes later. Was still tasty though! i would definitely add more curry powder next time (3 tbsp was quite mildly flavoured) and i finished off with cilantro instead if parsley which was delish! The leftovers do seem to have thickened upon sitting now as well.

Reply
Heather Allen   •   May 4, 2016

Hi Jessica! So glad you enjoyed it and thanks for sharing your feedback. It's much appreciated :) Heather- Joyous Health team


Natalie T.   •   July 23, 2016

I LOVE this recipe! I made it with white basmati rice, instead of quinoa, only because I didn't realize I was out of quinoa. But it worked perfectly! I added some cayenne pepper, and close to 2 tsp Himalayan sea salt, and it is fantastic! My husband finished up the last of the first batch today, so I made it again tonight! Yum! Thanks, Joy, for the great recipe.

Reply
Heather Allen   •   July 25, 2016

That's so awesome! Thanks for sharing :) Heather- Joyous Health Team


Lauren   •   August 23, 2016

Hi there, just wondering how long you would cook this in the crockpot for? I've made it before on the stove but looking for some quick crockpot recipes for fall. Thanks!

Reply
Heather Allen   •   August 24, 2016

Hi Lauren. I'd try about 2-3 hours on high heat or 4-6 hours on low. Let us know how it turns out :) Heather- Joyous Health Team


M Martinez   •   January 31, 2017

Thanks for this recipe. I have made it twice and shared it with friends. It's perfect for those winter days when you want something warm and filling.

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Rachel Molenda   •   February 1, 2017

Yay! So happy to hear that :) It's definitely a good go-to for when you just want to cozy up! Rachel - Joyous Health Team


Renee   •   August 9, 2017

Can this be made without tomatoes (AIP diet due to psoriasis) Thank you! xxo, Renee

Reply
Rachel Molenda   •   August 9, 2017

Hey Renee, It likely can be, although we wouldn't be able to guarantee results since we haven't tried it. But it should be fine - it will just be a different kind of stew :) Rachel - Joyous Health Team


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