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).
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