Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Without the curry, boiled rice can be very dull."
-C. Northcote Parkinson, Author

The refrigerator light goes on...

I was surprised when I made this recipe. I had thought that it would make 2 servings but along with the brown rice it is so filling that it really is three servings. Even then it is amazingly filling.

The key to enhancing the flavor is to sauté the curry powder in the olive oil for a bit to soften the flavor. Add the cauliflower and then the other ingredients.


Pantry Meals: Curried Cauliflower - Lactose Free Version

Servings: 3 | Serving size: about 1 cup

Cooking Time: 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes great leftovers.

Serve with Jasmine Rice or Jasmine Rice - Low Sodium Version or Brown Rice

1 tsp olive oil
1 tsp curry powder
1/2 tsp ground cumin
1/2 10 ounce package frozen diced onions
1 16 ounce package frozen cauliflower
1 15 ounce can no salt added diced tomatoes
1/4 tsp salt
fresh ground black pepper (to taste)
1 15 ounce can no salt added chick peas (garbanzos)
1/4 cup light coconut milk
1/2 cup frozen peas

Place the olive oil in a large skillet over medium heat. Add the cumin and curry powder and as the pan heats up. Stir frequently.

When the pan is hot add the onions and the cauliflower. Cook for about 7 minutes and add the tomatoes, salt and pepper. Stir well and cook for about 5 minutes. Add the chick peas and coconut milk and cook for about 7 minutes.

Add the peas and cook for about 3 - 5 minutes. Serve over Brown Rice.

Nutrition Facts

Serving size: about 1 cup

Servings: 3

Amount Per Serving

Calories 259 Calories from Fat 48
% Daily Value
Total Fat 6g 9%
    Saturated Fat 2g 9%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 287mg 12%
Total Carbohydrates 44g 15%
    Dietary Fiber 13g 53%
    Sugars 14g
Protein 13g
Vitamin A 14% Vitamin C 149%
Calcium 16% Iron 29%
Vitamin K 38 mcg Potassium 1052 mg
Magnesium 92 mg