Cauliflower, Cashew and Carrot Curry

cauliflower cashew carrot curryThis Cauliflower, Cashew and Carrot Curry is spicy and warm comfort food for a cold winter’s day.  I decided to create this recipe one day when I got back from a chilly run-walk.  When I had gotten back to the house after my exercise, I realized I needed something easy for dinner since I would be out all day at work.

Easy-to-make and delicious later

It is an easy dish to make in advance and is actually better served a few hours, or even a day or two, after you make it because it gives the flavors a chance to blend.  It can be reheated quickly and served over brown rice with a salad to make a delicious healthy dinner.

The Perks of a Cauliflower

Cauliflower is in the cruciferous vegetable family which also includes arugula, bok choy, broccoli, brussels sprouts, cabbage, collard greens, kale, radishes, rutabaga, turnips, watercress and wasabi. They provide many helpful nutrients including carotenoids, vitamins C, E and K , folate and minerals.  To learn more about this category of nutritious vegetables, click here, to see a fact sheet published by The National Cancer Institute. 

Nutrition Content of Cashews

The cashews are a source of protein (1 oz. of raw cashews provides around 5 g of protein), and carrots provide vitamin A.  Vitamin A helps support our immune system, keep our eyes healthy, and helps keep the heart, lungs and kidneys functioning properly.

Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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Print Recipe
Cauliflower, Cashew and Carrot Curry
cauliflower cashew curry
Votes: 0
Rating: 0
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Course
Course Main Dish
Cuisine
Cuisine Indian
Prep Time
10 minutes
Prep Time 10 minutes
Cook Time
45 minutes
Cook Time 45 minutes
Servings
servings
Servings
servings
Ingredients
Course
Course Main Dish
Cuisine
Cuisine Indian
Prep Time
10 minutes
Prep Time 10 minutes
Cook Time
45 minutes
Cook Time 45 minutes
Servings
servings
Servings
servings
Ingredients
cauliflower cashew curry
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Chop the onion, garlic and jalapeño pepper (if using).
  2. Spray a large saucepan with a little canola oil and add the onions, garlic, ginger and jalapeño pepper. Sauté for 3-5 minutes.  
  3. Cut the cauliflower and carrots and place them in a separate bowl.
  4. Add the spices to the pan and continue to cook for another 2 minutes stirring to keep from burning.
    onions and spices
  5. Add the cauliflower and carrots to the pot along with 1 - 1 1/2  cups of water. Mix well.
    cauliflower and carrots
  6. Cover the pan and continue to cook for 25-30 minutes or until the cauliflower is tender, stirring occasionally. (Add more water while cooking if needed.)
  7. Add green beans and cashews, cover and continue to cook for 10 more minutes.
    cashews and green beans
  8. Mix cornstarch into the Greek yogurt and add to the pot, stir well.
    add the yogurt
  9. Allow to cook for another 5-10 minutes, stirring occasionally.
    cauliflower cashew curry bowl
  10. Serve with brown rice and a side salad.
Recipe Notes

Nutrition Information (per serving): 144 calories; 7 grams fat; 1 gram saturated fat; 1.12 mg cholesterol; 54 mg sodium; 16 grams carbohydrates; 4 grams dietary fiber; 7 grams protein (values are approximate).

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