Warm and nourishing spiced cauliflower and potato stew
I can’t get enough of warm vegetable stews this time of year.
In addition to the comfort and nourishment a great stew offers, the right combination of vegetables and warming spices also makes stews really easy to digest - something I’ve really come to appreciate since I started doing kitchari cleanses every couple of months.
I’ll always love my salads, smoothies and juices, but I’ve noticed a significant difference in my energy, digestion, and how I generally feel when I consume more cooked vegetables throughout the day and stay away from things like heavily processed oils, onions, garlic, etc.
So I’ve been on a bit of a mission to create more dishes with this in mind, and that’s how I came up with this delicious spiced potato and cauliflower stew that I’m sharing here today.
While the list of ingredients may appear rather long, keep in mind that it’s mostly spices and that the dish itself comes together quickly and easily.
But before you set off to make it, a few things to keep in mind…
First, aim to include all of the spices I’ve listed below because, together, they create a deep, delicious flavor. But if you can’t get your hands on some, don’t be deterred from making it entirely and just do your best to include as many as possible.
In some instances, like baking, sticking to a recipe exactly is a good idea. But a lot of the time, it’s not entirely necessary and riffing in the kitchen and trying new things is how you’ll grow to become more comfortable and confident in what you’re doing. That’s definitely been the case for me, anyways.
So feel free to play around a bit. Try different seeds and herbs for garnish, based on your personal taste. I enjoy fresh mint and sesame seeds with this dish, but the taste is quite potent and may not be for everyone.
I’ve tried several different versions of this, and it’s perfectly delicious on it’s own without those, or topped with cilantro, parsley, or avocado instead.
The second thing to keep in mind is that cauliflower tends to become soft or soggy when cooked in stews. While this is somewhat difficult to avoid, here are a couple things you can try:
Don’t cover and cook after bringing the stew to a boil as instructed in step four. Instead, try cooking it uncovered on a low heat.
Try adding the salt at the end when the dish is almost ready, as opposed to with the spices (as directed).
Finally, be sure to use unsweetened plain Greek or Greek-style (if you’re plant-based) yogurt. My favorite plant-based Greek-style yogurts for cooking are Kite Hill and Forager Project.
I hope you love this spiced potato and cauliflower stew as much as I do and it brings you the kind of nourishment and comfort we’re all craving this winter.
Spiced Potato and Cauliflower Stew
Prep Time: 10 minutes | Cook Time: 25-30 minutes | Yields: 2-4 servings
Ingredients:
1 tbsp coconut oil
1/2 head of cauliflower, chopped into small pieces
2 medium sized russet potato, peeled and chopped into small pieces
1/2 tsp cumin seeds
1/2 tsp fenugreek seeds
1/2 tsp fennel seeds
1/2 tsp turmeric powder
1/2 tsp cardamom powder
1/2 tsp cinnamon powder
1/2 tsp ginger powder
1.5 tsp salt
2.5 cups water
1 lime, juiced
1/2 cup unsweetened greek style plant-based yogurt (or unsweetened greek yogurt)
small handful of mint leaves, finely chopped (optional garnish)
1/2 tsp sesame seeds (optional garnish)
Directions:
Place a medium to large dutch oven or pot on the stove over a medium heat, add coconut oil.
Once oil has melted, add cauliflower and potato and stir every couple of minutes until vegetables start to soften (about 5 minutes)
Add seeds, spices and salt, and mix well until veggies are evenly coated. Add water and bring to boil. Reduce heat to a low simmer and cover. Cook for 15-20 minutes.
Remove lid, add lime juice and yogurt. Stir and mix well until yogurt dissolves.
Serve warm, garnished with a chopped mint leaves and sesame seeds. Top with additional squeeze of lime and salt to taste. Enjoy on it’s own or on a bed of your preferred rice grain, or cauliflower rice if you prefer a grain-free meal.
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