Vegan Cauliflower Pea Curry - 1 Pot Gobi Matar
This vegan cauliflower pea curry gets baked in the oven for an easy weeknight meal. It's a 1-pot gobi matar masala with lots of creamy, roasted flavors, no standing around roasting the sauce! Add some cooked chickpeas to make it a meal. (gluten-free, soy-free, nut-free)
Servings: 4
Ingredients
For the Cauliflower
- 1 teaspoon oil
- 1/4 teaspoon cumin seeds
- 3 cloves garlic finely chopped
- 1 small head of cauliflower choped into florets
For the Sauce
- 1 cup coconut milk preferably full-fat canned
- 1 teaspoon flour or rice flour for gluten-free
- 1 inch ginger chopped
- 3 tablespoons tomato paste
- 1.5 teaspoon dried onion flakes or 3/4 tsp onion granules/powder
- 1/3 to 1/2 teaspoon cayenne or red chili powder
- 1.5 teaspoon garam masala
- 1/2 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- 1/4 teaspoon turmeric powder
- 1.5 teaspoons dried Fenugreek Leaves kasuri methi, optional
- 3/4 teaspoon salt
- 1/2 teaspoon sugar or maple syrup
- 1/2 cup water divided
Other Ingredients
- 1/2 cup green peas or use 1 cup cooked chickpeas or other beans
- cilantro, pepper flakes, lemon for garnish
Instructions
Oven Method
- Preheat the oven to 400° F (205° C). Drizzle and spread or spray oil on a (9x9" or 10x7" or similar) baking dish. Add cumin and garlic, then cauliflower and sprinkle 1/4 teaspoon salt. Bake for 12 minutes.
- Meanwhile, blend the sauce ingredients and 1/4 cup water. Drizzle over the baked cauliflower. Use another 1/4 cup water to rinse out the blender, and add to the baking dish.
- Add the peas (or add a cup of cooked chickpeas instead). Add a chopped small tomato for texture if you like, and bake for 25 more minutes. Check if the cauliflower is tender to preference.
- Continue to bake for another 5 to 10 minutes, if needed, at 350° F (180° C). Garnish with cilantro, pepper flakes, and lemon juice. Serve with rice/grains or flatbread and a side salad.
Stovetop Method
- Stovetop: Heat a skillet over medium heat. Add the oil and cumin seeds, and cook until the cumin seeds are fragrant. Then, add the garlic, and cook for a minute. Add the cauliflower and a pinch of salt, toss well and cook for 3 minutes, stirring once in between.
- Meanwhile, blend the sauce ingredients, then add them to the pan. Partially cover and cook for 13 to 14 minutes, or until the cauliflower is tender. Add in the peas, then taste and adjust salt and flavor. Take off the heat, cover, and let sit for another 2 minutes before serving.
Notes
To Store: Refrigerate for up to 3 days in a closed container. Freeze for up to a month in a freezer-safe container.
Variations: Add other veggies, such as small (1/4") cubed potato, zucchini, peppers, root veggies etc. Fold in greens, like spinach, at the end. If adding more total veggies, then double the sauce, use a bigger baking dish so that the veggies are no more than 2 pieces deep. Baking time will also increase, depending on the volume, by 10 to 15 minutes.
Fenugreek Leaves Sub: Fenugreek leaves add a bitter-sweet flavor to the sauce. To substitute, use 1/4 teaspoon ground mustard and 1 teaspoon maple syrup (omit the sugar).
Coconut Milk Sub: Use an alternate non dairy milk. If the non dairy milk is too thin, blend it with 1/4 cup cashews until smooth and then use.
Oil-free Option: Bake the cauliflower without the oil for 10 minutes. Blend the sauce and add to the dish and continue.
Nutrition is for 1 serve of 4 total servings.
Nutrition
Calories: 132kcal | Carbohydrates: 18g | Protein: 5g | Fat: 5g | Saturated Fat: 4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Sodium: 620mg | Potassium: 659mg | Fiber: 5g | Sugar: 7g | Vitamin A: 396IU | Vitamin C: 82mg | Calcium: 57mg | Iron: 2mg