This vibrant vegan cauliflower stew is a hearty, nutrient-packed meal that’s perfect for busy weeknights.
Bursting with fiber-rich vegetables, plant-based protein from chickpeas, and aromatic spices, it’s low in saturated fat and naturally gluten-free.
Quick to prepare and full of flavor, this wholesome stew is both satisfying and ideal for meal prep or a cozy, healthy dinner.
Vegan Cauliflower and Chickpea Stew
Equipment
- 1 large pot or skillet
- 1 chopping board
- 1 Sharp knife
- 1 measuring cup
- 1 teaspoon and 1 tablespoon measuring spoons
- 1 Wooden spoon or spatula
Ingredients
- 1 –2 tablespoons olive oil
- 1 medium onion chopped
- 3 garlic cloves minced
- 1 small red chili pepper chopped
- 1 teaspoon ground ginger
- 1 teaspoon ground turmeric
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- ½ teaspoon sweet paprika
- Pinch of cayenne pepper
- 2 sprigs fresh tarragon
- 1 can 400 ml / 14 oz diced tomatoes
- 2 ½ cups 500 ml vegetable broth
- 1 can 400 ml / 14 oz chickpeas, drained and rinsed
- ½ medium cauliflower cut into florets
- 1 small head broccoli cut into florets
- 1 cup 70 g kale, chopped, stems removed
- 2 teaspoons lime juice
- Salt to taste
- Black pepper to taste
- 1 teaspoon chopped fresh tarragon for garnish
- Vegan yogurt or Greek yogurt for serving
Instructions
- Prepare the Aromatic Base: Start by heating 1–2 tablespoons of olive oil in a large pot or deep skillet over medium heat. While the oil warms, finely chop one medium onion, three cloves of garlic, and one small red chili pepper. Once the oil is shimmering, add the onion, garlic, and chili to the pot. Sauté for 2–3 minutes, stirring occasionally, until the onion turns translucent and releases its natural sweetness, creating a fragrant foundation for the stew.
- Bloom the Spices: Next, add the dry spices to the aromatics to infuse the oil with flavor. Sprinkle in 1 teaspoon ground ginger, 1 teaspoon ground turmeric, ½ teaspoon ground coriander, ½ teaspoon ground cumin, ½ teaspoon sweet paprika, and a pinch of cayenne pepper. Stir constantly for about one minute, allowing the spices to bloom and release their aromatic oils without burning. This step is crucial for developing the depth of flavor in your stew.
- Add Fresh Herbs and Liquid Ingredients: Tear or add 2 whole sprigs of fresh tarragon into the pot. Pour in one can (400 ml / 14 oz) of diced tomatoes with their juices, followed by 2 ½ cups (500 ml) of vegetable broth. Stir to combine the ingredients and bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to medium-low to maintain a steady simmer, which will allow all the flavors to meld beautifully.
- Prepare the Vegetables: While the liquid simmers, cut ½ a medium cauliflower and one small head of broccoli into evenly sized florets for even cooking. Remove any tough stems and wash the kale thoroughly, then chop about 1 cup (70 g) of kale, removing the thick veins. Preparing the vegetables ahead ensures a smooth cooking process and consistent texture throughout the stew.
- Cook Cauliflower and Chickpeas: Add the drained and rinsed chickpeas along with the cauliflower florets to the simmering pot. Cook for approximately 7 minutes, stirring occasionally. The cauliflower should begin to soften but still hold some bite, and the chickpeas will absorb some of the flavorful broth. This combination of protein-rich chickpeas and fiber-packed cauliflower forms the hearty core of the stew.
- Add Broccoli and Continue Cooking: Gently fold the broccoli florets into the stew and cook for an additional 5 minutes. Stir occasionally to ensure the vegetables cook evenly and are coated with the aromatic sauce. The broccoli should turn a vibrant green while remaining tender-crisp, maintaining its nutrients and texture.
- Incorporate Kale for Final Touches: Finally, add the chopped kale to the pot. Stir well and allow the kale to wilt gently over 5 minutes. Keep the heat at medium-low to avoid overcooking the greens, which should remain tender and bright. This step enriches the stew with additional fiber, vitamins, and a beautiful leafy texture.
- Season and Brighten the Stew: Remove the pot from heat and stir in 2 teaspoons of fresh lime juice to add brightness and balance the earthy flavors.Season generously with salt and freshly ground black pepper, tasting as you go to achieve the desired seasoning. Adjust according to preference, remembering that the spices have already infused the dish with a warm, aromatic backbone.
- Garnish and Serve: Ladle the stew into bowls and finish with a teaspoon of freshly chopped tarragon for a herbal accent. Add a spoonful of vegan yogurt or Greek yogurt on top for a creamy, tangy contrast. Serve immediately while warm, enjoying the combination of hearty vegetables, tender chickpeas, and richly spiced broth.
- Optional Simmer for Softer Vegetables: If you prefer your vegetables to be very soft, you can cover the pot and simmer the stew for an additional 10–15 minutes. This extra time allows the flavors to intensify and the vegetables to become melt-in-your-mouth tender, creating a comforting and satisfying meal perfect for cooler days or meal prep.
Notes
- This stew is naturally vegan, gluten-free, and packed with fiber and plant-based protein, making it a healthy, balanced meal.
- All vegetables should be cut into similar sizes to ensure even cooking and a consistent texture.
- Adjust the chili and cayenne to your taste for a milder or spicier stew.
- Lime juice brightens the flavors—add it at the end to keep the taste fresh and vibrant.
- The stew can be made in advance and reheated, as flavors develop beautifully after sitting for a few hours.a
Chef’s Secrets for Maximum Flavor
The secret to an aromatic, rich stew lies in layering flavors.
Start by gently sautéing the onions, garlic, and chili in olive oil until soft—this builds a natural sweetness and depth. Blooming the spices in hot oil intensifies their fragrance, making every bite flavorful.
Using canned tomatoes with their juices adds acidity and richness, while a final splash of lime juice elevates all the flavors.
Fresh herbs like tarragon added at the end provide a bright herbal note that enhances the overall complexity of the stew.
Serving Suggestions for Enjoyment
This stew is versatile and pairs well with a variety of accompaniments.
Serve it over fluffy quinoa, brown rice, or warm whole-grain couscous for a complete meal.
Add a dollop of vegan yogurt or Greek yogurt to bring creaminess and balance the spices.
It can also be served alongside crusty bread for dipping, or with roasted sweet potatoes for added heartiness.
Garnish with fresh herbs or a squeeze of lemon for a visually appealing, flavorful presentation.
Storage Tips for Freshness
Allow the stew to cool to room temperature before transferring it to airtight containers.
It can be stored in the refrigerator for up to 4 days, making it perfect for meal prep.
For longer storage, freeze portions in freezer-safe containers for up to 3 months.
Reheat gently over medium heat to preserve texture—avoid high heat, which can overcook the vegetables.
The flavor often improves after sitting overnight, so consider making it a day ahead for deeper, well-rounded taste.
Frequently Asked Questions
1. Can I use frozen vegetables instead of fresh?
Yes! Frozen cauliflower, broccoli, and kale work well. Add frozen broccoli and kale a few minutes earlier than fresh to ensure they cook evenly.
Frozen vegetables are convenient and retain much of their nutrients, making this stew even easier to prepare.
2. How can I make this stew spicier or milder?
Adjust the heat by changing the amount of chili pepper and cayenne. For a milder version, remove the seeds from the chili or reduce the cayenne.
To add more heat, include an extra chili or a pinch more cayenne.
3. Can I make this stew in advance?
Absolutely! The flavors actually develop more after sitting for a few hours. Prepare it a day ahead and store in the refrigerator.
Reheat gently before serving. This makes it ideal for meal prep or busy weeknight dinners.
4. What can I serve alongside this stew?
This stew pairs beautifully with grains such as rice, quinoa, or couscous. You can also serve it with warm bread or roasted vegetables.
A dollop of vegan yogurt or a sprinkle of fresh herbs enhances flavor and presentation.
5. Can I substitute the chickpeas with another protein?
Yes, you can use white beans, lentils, or even cooked tofu. Each option provides plant-based protein, though cooking times may vary slightly.
Chickpeas remain ideal for their firm texture and ability to absorb the stew’s spices.
