Spiced Cauliflower and White Bean Stew

This white bean and cauliflower curry is a great side dish or main course for your next meal prep session or dinner with loved ones. It’s a great source of vitamins, minerals, and fiber, which are great for vegans and non-vegans alike! Join me in the kitchen for a quick crash course on how to make an impressive curry-based soup! This recipe does take some time, but its rich and natural flavors make it worth it. So, whether you’re looking to add more nutrients and fiber to your diet or remove meat, this is a great recipe to add to your range!


(3 – 4 servings) 500g Cauliflower (Cut into large florets)

2 Cups / 1 Can (540ml can) Cooked White Kidney Beans / Cannellini Beans

2 Cups / 300g Fresh Tomatoes

17g / 4 to 5 garlic cloves

7g / 1/2 Inch Ginger

3 Tbsp Olive oil

1+1/2 Cup / 200g Onion – Finely Chopped

1 Teaspoon Turmeric

1 Teaspoon Ground Cumin

1 Teaspoon Ground Coriander

1/4 Teaspoon Cayenne Pepper (Optional)

Salt to taste (I have added 1+3/4 Teaspoons of pink Himalayan salt)

3 Cups / 700ml Vegetable Broth (low sodium)

Garnish: 1/2 cup / 20g Cilantro / Coriander leaves – finely chopped

Freshly Ground Black Pepper to taste (I have added 1/2 Teaspoon)

Drizzle of Olive oil (I have added 1 tablespoon of Organic Cold Pressed Olive Oil)

OPTIONAL – You can also add some lemon juice if you like it a bit tangy


Add the tomatoes, garlic and ginger to a blender and blend it to a fine puree. Set aside.

To a heated pot add the cooking oil, onion, 1/4 teaspoon salt and fry it on medium high heat until the onion caramelized.

[PLEASE NOTE: Reduce the heat to medium or medium-low before adding the spices, this will prevent it from burning] Now add the turmeric, ground cumin, ground coriander, cayenne and fry it for a few seconds. DO NOT fry it for too long other the spices may burn and burnt spices tastes bitter. Add the puree and cook on medium to medium-high heat until it forms a thick paste and the oil starts to separate.

Add the cooked white beans, salt ,vegetable broth. Mix well and cover and cook for 10 minutes on medium-low to low heat, this will blend/intensify all the flavours.

Uncover and add the cauliflower and cook for 7 minutes or until the cauliflower is cooked but still has a bite to it.

Uncover and turn the heat to medium-high and cook for another 1 to 2 minutes or to your desired gravy consistency. Turn off the heat. Garnish it with cilantro, ground black pepper and a drizzle of olive oil. You can also add some lemon juice if you like it a bit tangy. Mix very gently and serve hot with rice or any flatbread of your choice.


– Adding salt to onion will release it’s moisture and will help it cook/caramelize faster, so please don’t skip this step

– Fry the onion until it’s nicely caramelized, this will add a lot of flavour to the dish

– Reduce the heat before adding the spices, this will prevent it from burning

– burnt spices will make the dish bitter

– The garnish is what completes the dish so please do not skip any of the ingredients

– Every stove is different, so if needed adjust the cooking time and the heat of your stove accordingly.

Benefits of this Recipe:

  1. Plant-Powered Goodness: Loaded with cauliflower and protein-rich white beans, this stew provides a satisfying and nutritious meal for vegetarians and vegans.
  2. Immune-Boosting Spices: The blend of turmeric, cumin, and coriander not only adds depth of flavor but also offers potential health benefits, including anti-inflammatory and antioxidant properties.
  3. Quick and Easy: With simple ingredients and straightforward steps, this recipe is perfect for busy weeknights, offering a delicious one-pot meal that can be ready in under 30 minutes.
  4. Versatile and Customizable: Easily adaptable to personal taste preferences, this stew can be served with rice, quinoa, or crusty bread, making it a versatile addition to any meal rotation.

Nutritive Value (per serving, approximate):

  • Calories: 250-300 kcal
  • Protein: 8-10g
  • Fat: 10-12g
  • Carbohydrates: 30-35g
  • Fiber: 8-10g
  • Vitamins and Minerals: Rich in vitamins C, K, and folate, as well as potassium, magnesium, and iron.

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