Special Diet Information

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

Avoid this recipe if you 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.

Curry Powder

In America, this means the yellow powder you buy in the store, but there are almost infinite variations of curry powder. In the Far East, curry powders vary by individual cook, region, country, and even the class of who is being served. Most curries are spicier than the yellow curry that Americans may be used to.

Originally curry powders were shipped back to Europe when the East India Company controlled much of the spice traffic. At first, these varied greatly in their tastes, color and spiciness. At the Universal Paris Exhibition of 1889, a standardized curry powder was agreed upon and most recipes are subtle variations of that formula.

It is the turmeric that gives curry and other ingredients, including onion, pepper, ground cumin, ground coriander, tamarind, chili powder, fenugreek and mustard powder its yellow color.


Pantry Meals: Curried Cauliflower

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 2% 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 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 258 Calories from Fat 40
  % Daily Value
Total Fat 5g 7%
    Saturated Fat 1g 4%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 2mg 1%
Sodium 298mg 12%
Total Carbohydrates 45g 15%
    Dietary Fiber 13g 53%
    Sugars 15g  
Protein 14g  
Vitamin A 14% Vitamin C 149%
Calcium 16% Iron 28%
Vitamin K 38 mcg Potassium 1074 mg
Magnesium 92 mg