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Cauliflower Chickpeas and Spinach in Mustard seed Curry Leaf Sauce
4.9 from 33 votes

Cauliflower Chickpeas and Spinach in Mustard seed Curry Leaf Sauce

This easy cauliflower chickpea and spinach saute features a fragrant Mustard Seed & Curry Leaf Sauce - an easy vegan meal that is ready in 30 minutes. Packed with healthy cauliflower, creamy chickpeas, and super food spinach in every bite

Prep Time
5 mins
Cook Time
25 mins
Total Time
31 mins
Servings: 4 servings
Calories: 169 kcal
Course: Side Dish, Main Course
Cuisine: Indian

Ingredients

  • 2 tsp neutral cooking oil generic cooking oil
  • 1/2 tsp mustard seeds
  • 1 tsp urad dal ,split black gram , or use moong dal
  • 10 curry leaves , fresh or frozen
  • 2 cloves garlic minced
  • 1 cauliflower chopped into small florets, small head
  • 1 cup tomato chopped or 1 large chopped small
  • 15 oz chickpeas drained or 1 1/4 cup cooked chickpeas, canned
  • 6-8 ounces spinach frozen or fresh
  • 1/2 tsp salt
  • 1 tsp sambhar masala or use 1 tsp ground coriander +1/8 tsp cayenne
  • 1 cup water divided

Instructions

    Cup of Yum
  1. Heat large skillet over medium heat, add oil and wait until hot. (You want the oil to be pretty hot else seeds won’t pop). Add the mustard seeds wait for them to pop.
  2. Add the Urad dal lentils and cook until golden, then carefully add curry leaves and mix well.
  3. Add garlic, and mix again quickly.
  4. Put the cauliflower in the pan and toss making sure it's well coated, then let cauliflower cook 4-5 minutes uncovered until partially browned
  5. Add the tomatoes and 1/2 cup water mix well, then cover and cook 6-8 minutes.
  6. Now add the spinach, chickpeas,  sambhar masala, salt and remaining 1/2 cup water.
  7. Mix well and let cook for another 6-8 minutes, stirring once in between, until the cauliflower is cooked to preference.
  8. Add the pepper flakes to taste for heat (if needed) and garnish with cilantro (optional)

Notes

  • Cut the cauliflower into small florets to allow for even cooking. 
  • We add the garlic towards the end, after frying the spices, so that it does not brown and turn bitter. Keep an eye on it.
  • Buy fresh curry leaves. Leftover fresh curry leaves can be frozen and there is no need to defrost before cooking with them. Once cooked, curry leaves are entirely edible, though most people simply push them aside on the plate. Avoid dried curry leaves, which have no flavor or aroma.

Nutrition Information

Calories 169kcal (8%) Carbohydrates 25g (8%) Protein 10g (20%) Fat 5g (8%) Saturated Fat 1g (5%) Sodium 416mg (17%) Potassium 832mg (18%) Fiber 9g (36%) Sugar 3g (6%) Vitamin A 4098IU (82%) Vitamin C 132mg (147%) Calcium 124mg (12%) Iron 3mg (17%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 169

% Daily Value*

Calories 169kcal 8%
Carbohydrates 25g 8%
Protein 10g 20%
Fat 5g 8%
Saturated Fat 1g 5%
Sodium 416mg 17%
Potassium 832mg 18%
Fiber 9g 36%
Sugar 3g 6%
Vitamin A 4098IU 82%
Vitamin C 132mg 147%
Calcium 124mg 12%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.