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This easy cauliflower curry recipe is one for the ages! The coconut-creamy sauce is to die for and the total time to make it is just around 30 minutes! Definitely add this one to your lineup!

cauliflower curry served in a white bowl with rice.

Recipe Difficulty – Very Easy

Why this recipe works

This cauliflower curry with coconut milk is perfect for all year round. The rich flavours and creamy texture will make it a new favourite. It is everything you want in a curry, with fewer calories because you replace the meat with cauliflower. Plus, it’s a one-pot dish! Can’t beat that!

Plus it is both vegan and gluten-free, perfect for so many diets. 

Ingredients to make Cauliflower Curry

cauliflower curry ingredients.
  1. Cauliflower – is the hero ingredient in this meal.
  2. Olive Oil – is used to cook up the ingredients and add flavour.
  3. Cumin Seeds – are a warming spice with an earthy tone.
  4. Mustard Seeds – bring a bitter and spicy taste to the curry.
  5. Onions – give a great umami flavour.
  6. Garlic Cloves – are a go-to savoury dish addition.
  7. Ginger – is both spicy and citrusy, while also being sweet.
  8. Curry Powder – I use a mild curry, but pick what suits your tastes best.
  9. Chili Powder – is a great blend of spices that can add some more heat.
  10. Can of Chopped Tomatoes – add flavour and texture to this dish.
  11. Full Fat Coconut Milk – bring in a creaminess along with a sweet taste.
  12. Salt and Pepper – help to bring out all of the other flavours.
  13. Cooked Rice – Basmati rice is the most recommended rice for curry.

See recipe card for full information on ingredients and quantities.

Substitutions

  • Spices – Feel free to use your favourite spices in this recipe. Some other options to try may be turmeric, garam masala, or curry leaves.
  • Veggies – There aren’t many veggies in this recipe, but you can add others such as green peas, sweet potatoes, broccoli, or peppers.

Variations

  • Spicy – For a spicier curry, use a hotter curry powder and add cayenne pepper.
  • Deluxe – If you want a fancy bowl of curry, squeeze a bit of lime juice or lemon juice, and top with some parsley.
  • Kid friendly – This is a great dish for kids, but you may need to cut down the spice level depending on what your kids can tolerate.

How to make Cauliflower Curry

chopped cauliflower with onion and garlic on a wooden chopping board.

Step 1: First, separate the cauliflower into florets. Rinse the cauliflower well under running water and set it aside. Chop the onions, grate the ginger, and finely chop the garlic cloves.

frying spices in a pot with oil.

Step 2: Then, heat olive oil in a saucepot over medium-high heat. Add cumin and mustard seeds. Cook until they start to pop.

frying onion and spices in a pot with oil.

Step 3: When they pop, add onions. Cook the onions for 5 minutes, stirring.

adding cauliflower and coconut milk for the cauliflower curry.

Step 5: Add a can of chopped tomatoes and coconut milk and stir well. Add cauliflower florets and bring to a boil. Reduce heat and simmer for 15 minutes or until the cauliflower is crisp tender.

add in the spices for the cauliflower curry.

Step 4: Then, add garlic, ginger, curry powder, and chili powder. Cook until fragrant.

Hint: To save a little on cooking time, cook cauliflower in the oven or air fryer while you prep the sauce, then toss with the curry sauce.

Leftovers

Keep leftover curry in the fridge for up to three days in an airtight container. Reheat in the microwave or in a saucepan.

Recipe FAQs

How do I reduce spices in cauliflower curry?

One easy way to reduce the heat is to cut down or eliminate the spices that bring the heat – cumin, chili powder, spicy curry, etc. Another thing you can do is add more coconut milk to balance out the flavours better.

What goes with cauliflower curry?

Rice is a go-to classic. Naan bread or a side salad are some other great options.

More Cauliflower recipes

cauliflower curry served with white rice in a white bowl.

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5 from 2 votes

Cauliflower Curry

A creamy cauliflower curry with tender florets, infused with cumin, curry powder, and ginger, all in a rich, comforting sauce for an easy weeknight meal.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
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Ingredients 

  • 1 medium cauliflower
  • 2 tbsp olive oil
  • ½ tsp cumin seeds
  • ¼ tsp mustard seeds
  • 2 medium onions, chopped
  • 3 garlic cloves, finely chopped
  • 1 inch fresh ginger, grated
  • 2 tbsp curry powder, (I use mild)
  • 1 tsp chili powder
  • 400 g can of chopped tomatoes
  • 400 ml can of full-fat coconut milk
  • cooked rice to serve, (optional)

Instructions 

  • First, separate the cauliflower into florets. Rinse the cauliflower well under running water and set it aside. Chop the onions, grate the ginger, and finely chop the garlic cloves.
  • Then, heat olive oil in a saucepot over medium-high heat. Add cumin and mustard seeds. Cook until they start to pop.
  • When they pop, add onions. Cook the onions for 5 minutes, stirring.
  • Then, add garlic, ginger, curry powder, and chili powder. Cook until fragrant.
  • Add a can of chopped tomatoes, coconut milk and stir well. Add cauliflower florets and bring to a boil. Reduce heat and simmer for 15 minutes or until the cauliflower is crisp tender.
  • Serve with rice on the side and garnished with coriander.

Notes

Step-by-Step Photos: My blog post includes helpful step-by-step photos to help guide you through making this recipe.
Substitutions & Variations: I have included a list of these in the post above.
To Store: Store in an airtight container in the fridge for 2-3 days. Reheat in a pot/pan over a low heat until piping hot or in the microwave. You may need to add some water or coconut milk to loosen the sauce.
To Freeze: Freeze in an airtight container for up to three months. Defrost in the fridge and then reheat in the microwave or on the stove.
Tip 1: If you’d like to use roasted cauliflower rather than cooking it in the sauce, cook the cauliflower first. Lay it out on a baking sheet and roast it in the oven. Once it’s cooked toss it in the sauce. This may save a little on prep time, and can add a different level of flavour to your curry.
Tip 2: If you prefer a smoother sauce, blend it before adding the cauliflower.
Tip 3: You can add or swap out the cauliflower for beef, pork, chicken, prawns, or even potatoes.

Nutrition

Calories: 358kcal | Carbohydrates: 25g | Protein: 8g | Fat: 29g | Saturated Fat: 19g | Fiber: 7g | Sugar: 10g
Did you make this recipe? Tag me Today!Tag @HealthyLivingJames on Instagram and use #HealthyLivingJames!

About James Wythe

Hey, I'm James! A fully qualified health coach, cookbook author, full time food blogger and new dad with over 1 million followers. I started this journey after a sudden illness left me bed bound for 2 years and housebound for 4 years! I’m here to help you make healthy and delicious food for you and your family in less time!

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Recipe Rating




4 Comments

  1. 5 stars
    I have been trying quite a few recipes and my husband and I love them. The sweet potato and bean stew so tasty. We have soup at least twice a week and use many of the soup recipes. Peanut butter curry is a firm favourite. In fact all the recipes we have tried are nutritious and taste delicious. We definitely get our 5 a day and love the variety. I’m so glad we found James Wythe’s site and his delicious healthy recioes