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Cauliflower, Mango and Spinach Coconut Curry [vegan] [gluten free] by The Flexitarian

Cauliflower, Mango and Spinach Coconut Curry [vegan] [gluten free]

This Cauliflower, Mango and Spinach Coconut Curry makes a comforting and Winter meal. It is very mild so that to suit everyone.
5 from 1 vote
DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, Gluten-Free Recipes, High Fibre Recipes, Soya-Free Recipes, Vegan Recipes
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Curries
Cuisine Indian
Servings 6 people
Calories 276 kcal

Equipment

  • large saucepan
  • baking tray

Ingredients
 
 

  • 600 g cauliflower
  • 3 handfuls of spinach leaves
  • 3 tomatoes
  • 1 large mango
  • 1 tsp ground coriander
  • 1 tsp mustard seeds
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 1 tsp fenugreek
  • 1/2 tsp turmeric
  • 1 Tbsp freshly grated ginger
  • 1 onion - finely chopped
  • 3 garlic cloves - crushed
  • 400 ml coconut milk
  • 400 ml vegetable stock
  • 400 g can chickpeas
  • juice of 2 lemon
  • 2 tsp sugar
  • 1 red chilli
  • coconut flakes to serve
  • large bunch of fresh coriander to serve
  • salt & pepper
  • olive oil

Instructions
 

  • Preheat the oven to 200C/390F/Gas 6.
  • Cut the cauliflower in smallish florets.
  • Place the cauliflower on a baking tray. Gentle toss in olive oil. Roast for around 20 mins until the cauliflower is cooked (it should still have a bite). Make sure you give a stir after 10mins so it cooks evenly.
  • In the meantime heat some olive oil in a large saucepan. Add the finely chopped onion and crushed garlic.
  • Add the ground coriander, cumin, mustard seeds, garam masala, ginger, fenugreek and turmeric. Fry gently until onion is soft.
  • Add the quartered tomatoes, coconut milk, stock, chickpeas and spinach.
  • Top with the cauliflower. Bring to the boil and cook until spinach is wilted.
  • Add the mango cut in 2cm [0.8 inches] dice.
  • Season with lemon juice, sugar followed by salt & pepper.
  • Add the finely chopped chilli to taste.
  • Serve with plenty of chopped fresh coriander and plenty of dry roasted coconut flakes.
  • Best eaten with rice and / or flat bread.

Nutrition

Serving: 250gCalories: 276kcalCarbohydrates: 29gProtein: 8gFat: 17gSaturated Fat: 13gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 497mgPotassium: 828mgFiber: 7gSugar: 11gVitamin A: 1161IUVitamin C: 82mgCalcium: 82mgIron: 4mg
Keyword Cauliflower, curry, Mango, Spinach
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