Yes, the riced version of cauliflower can anchor a wide range of lightened-up meals, including this chickpea stir-fry that’s imbued with an unmistakeable Indian essence. If you want to make it vegan, simply omit the yogurt.
Masala Chickpea Stir-Fry with Golden Cauliflower Rice
Ingredients
- 1 head cauliflower, florets roughly chopped
- 2 Tbsp (30 mL) grapeseed or coconut oil, divided
- 1 tsp (5 mL) turmeric
- 1/4 tsp (1 mL) black pepper
- 3/4 tsp (4 mL) salt, divided
- 4 garlic cloves, sliced
- 1 Tbsp (15 mL) finely chopped ginger
- 1 Tbsp (15 mL) garam masala
- 1 tsp (5 mL) yellow mustard seeds
- 1/4 tsp (1 mL) cayenne
- 2 cups (500 mL) cooked or canned (drained and rinsed) chickpeas
- 3 plum tomatoes, seeded and chopped
- 6 cups (1 1/2 L) spinach, any tough ends trimmed
- Juice of 1/2 lemon
- 3/4 cup (180 mL) plain yogurt
- 1/3 cup (80 mL) sliced natural almonds
Nutrition
Per serving:
- calories342
- protein16g
- fat14g
- saturated fat2g
- trans fat0g
- carbohydrates42g
- sugars13g
- fibre13g
- sodium584mg
Directions
01
In food processor, pulse cauliflower florets until they resemble the size of rice grains.
02
Heat wok or large skillet over medium-high heat. Add 1 Tbsp (15 mL) oil, swirl to coat, and place cauliflower, turmeric, black pepper, and 1/2 tsp (2 mL) salt in pan. Cook 4 minutes, stirring often. Remove cauliflower from pan and set aside, covered, to keep warm.
03
Lower heat to medium and heat remaining 1 Tbsp (15 mL) oil in pan. Add garlic and ginger to pan and heat just until garlic begins to turn golden. Be careful not to burn the garlic. Add garam masala, mustard seeds, cayenne, and remaining 1/4 tsp (1 mL) salt to pan and heat 20 seconds. Place chickpeas in pan and heat 2 minutes, stirring often. Add tomatoes to pan and heat 1 minute. Place spinach in pan and heat, stirring often, just until greens have lightly wilted. Stir in lemon juice.
04
To serve, place cauliflower rice on serving plates and top with chickpea mixture, dollops of yogurt, and almonds.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Greek Turkey Burger Bites
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
Italian Portobello Mushroom Burger with Artichoke Tapenade
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Asian Shrimp Burger with Bean Sprout Slaw and Fresh Mango
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
Jamaican Jerk Pork Sliders with Grilled Pineapple and Tangy Slaw
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.