My new favorite cauliflower stew

This healthy vegan recipe is easy to make and so tasty you will want to eat it many times on a row.
Esta receta saludable y vegana de coliflor, zanahoria, y zucchini es muy fácil de hacer y deliciosa.

I enjoy 2 ways of cooking. The first is to find a recipe online or in a book and follow it step by step or with a few tweaks to make it healthier. My second style of cooking involves taking out all the ingredients I find in my fridge and pantry, and creating something simple in the moment.

My improvised dishes usually take the form of salads, soups, stews, or pasta sauces, and I use as many vegetables as possible in them, and also spices and herbs to make them flavorsome.

Last week I had a cauliflower in the fridge. I also had a few carrots and a few zucchini. In the pantry I had the usual: quinoa and brown rice, which are the two grains I use the most to accompany my vegetables (although quinoa is technically not a grain).

I decided to make a cauliflower stew and serve it with some brown rice. This healthy vegetable curry recipe is easy to make and incredibly flavorsome.

I wanted to add a few spices to it, and I found a jar of ají panca paste which my mom had brought from Peru a few months ago, and that gives every dish a smoky and slightly sweet taste. You can of course replace the ají panca paste with some not so spicy chili paste or powder, or even with tomato paste or roasted bell peppers, but I would really recommend you try to get ají panca (easy to buy online), as it gives this stew its delicious and unique flavor.

This easy dish (you won’t believe how easy it is until you make it!) was absolutely mouth watering. I loved it so much that I made it again the next day. The brown rice soaked all the spicy juices at the bottom of the bowl, which I love, but if you’re trying to stay away from grains simply eat this stew by itself or add a little coconut yogurt on top.

Vegan Cauliflower Stew
Recipe type: Entrée
Prep time:
Cook time:
Total time:
Serves: 2
  • 2 tablespoons coconut oil
  • ½ medium to small cauliflower, cut into small stalks
  • ½ onion, thinly sliced
  • 1 cup carrot, thickly sliced
  • 1 cup zucchini, thickly sliced
  • Salt and pepper, to taste
  • ½ teaspoon turmeric powder
  • 1 tablespoon ají panca paste
  • ½ teaspoon fennel seeds
  • 1 inch piece fresh ginger, grated
  • 1 cup water
  • 2 cups cooked brown rice or quinoa (optional)
  1. Put the coconut oil in a pan over medium heat.
  2. Add the all the ingredients except the water and the rice, and stir for 2 minutes.
  3. Add the water, increase the heat to high, and bring to a boil.
  4. Cover the pan, lower the heat to medium low, and cook for 20 minutes.
  5. Serve with brown rice or quinoa

Léelo en Español.

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