Coconut Cauliflower Curry

Happy Meatless Monday! For my first recipe of the new year, I’ve chosen a sumptuous salt-free curry. Coconut milk, vegetable broth, garlic, and ginger. This intoxicating array of flavors make this a heavenly vegan meal. Not a spice fan? No worries. This curry uses garam masala, a ground spice blend composed of cinnamon, cumin, coriander, cloves, ginger, nutmeg, pepper, mace, star anise, and/or bay leaves. Translation? This curry is fragrant, not fiery, making it super kid-friendly. Add a combination of sweet and regular potatoes for even wider appeal. Serve over steamed brown or basmati rice.

Recipe from The Everything DASH Diet Cookbook.

Yields 6 servings

SODIUM CONTENT: 117 mg per serving

Calories: 178
Fat: 6 g
Protein: 5 g
Fiber: 7 g
Carbohydrates: 27 g
Sugar 11 g


1 T. canola oil
1 medium onion, diced
6 cloves garlic, minced
1 T. fresh minced ginger
1 T. salt-free garam masala
1 t. ground turmeric
2 T. salt-free tomato paste
2 c. low-sodium vegetable broth
1 c. light coconut milk
1 head cauliflower, cut into florets
3 medium potatoes or sweet potatoes (or combination of both), diced
2 medium carrots, diced
1 15-oz. can no-salt-added diced tomatoes, with juice
1 1/2 c. fresh or frozen green peas
1/2 t. freshly ground black pepper
1/4 c. chopped fresh cilantro


Heat oil in a stockpot over medium heat. Add onion, garlic, and ginger and cook, stirring, until softened, roughly 5 minutes.

Add the garam masala and turmeric and saute until fragrant, 30 seconds to 1 minute.

Stir in the tomato paste, broth, coconut milk, cauliflower, potatoes, carrots, and tomatoes with juice. Stir well to combine. Raise heat slightly and bring to a boil. Once boiling, lower heat to medium-low, cover, and simmer 20 minutes, stirring occasionally.

Stir in the peas and black pepper and cook another 3 minutes.

Remove from heat and stir in the cilantro. Serve immediately, garnished with additional cilantro, if desired.

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18 Responses to Coconut Cauliflower Curry

  1. Carmie says:

    This looks delicious! I am going to try my best to convince Rick to make this for us. Any tips on finding Garam Masala?

    • Christy says:

      Awesome Carmie! I buy a Garam Masala blend from Hannaford – it’s made by Frontier, usually stocked in the natural foods section. They definitely also have it at Whole Foods. Not sure about Shaw’s but they might have it too. They might even have it in the “regular” spice aisle – I’ve been amazed at how many great spice and herb blends they’re carrying in most supermarkets now. And tons of salt-free stuff too. WOO! XO!

  2. Peggy says:

    This looks delicious! I’m so glad you’re back. Your site and recipes are an inspiration.

    • Christy says:

      Aww thank you SO much Peggy! Reading some of these comments this morning got me a little weepy. In a good way! Wonderful to be back, and wonderful to have been missed! Hugs to you!

  3. Margaret says:

    Cannot wait to try this recipe, love the spices. I am so thrilled you are back! Being a fellow Meniere’s warrior, I use your recipes (both online and the cookbook) almost daily. They are a life-line! Thank you for that and for sharing your adventures of the past ten months, you are very inspiring!

    • Christy says:

      Man Margaret! Reading these comments makes me sorry I wasn’t posting these past ten months!!! Hahahah Thank you so much for writing – I am humbled and honored to be with you in recipe and spirit. And so glad I’ve been helping! It truly makes everything, all the work, etc. worth it. 😀

  4. Beth says:

    This looks great! Can you give an approximation of how big each of the 6 servings are? Thanks so much!

  5. Helen Silverstein says:

    Oh this looks soooo good. I really needed some inspiration. I wonder if you realize how much your recipes help ?? THANK YOU

  6. Helen Silverstein says:

    Forgot to ask: does this freeze well ?
    Also , I’m on an extremely low salt diet due to heart failure. I had a virus that somehow damaged my heart and that means fluid and salt restrictions.
    I love love love your recipes

    • Christy says:

      Helen, I’ve never frozen this curry, but I’d imagine that you could. It may affect the texture some; I imagine the cauliflower may particularly take a beating texture-wise (like fall apart..?). But as long as that doesn’t bother you I’d say GO FOR IT! So glad you’re enjoying the recipes. I’ll keep doing my best to help! 😀

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  8. Jennifer says:

    You just saved me, and the forlorn bag of chopped cauliflower in my fridge. This looks so good…it might just do well in the crockpot, too. Thanks! ps. good to see you’re back!

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