cherry image
Cauliflower and Chickpea Coconut Curry⏱ 40 min total
Recipes

Cauliflower and Chickpea Coconut Curry

Per 1 serving · 531 g · 16 ingredients

Calories
687
34%
of a 2,000 cal day
  • Protein
    18g
    10% of calories
  • Carbs
    103g
    58% of calories
  • Fat
    25g
    31% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Cauliflower and Chickpea Coconut Curry (531 g) has 687 calories, with 18 g of protein, 103 g of carbohydrates and 25 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (36% DV), dietary fiber (50% DV) and Vitamin C (47% DV). Keep an eye on sodium and saturated fat, which provide 70% and 86% of the daily value.

Per 100 g
130cal
low energy density
Protein per 100 cal
2.6g
Net carbs
89g
carbs minus fiber
Fiber
14g
6.3 g sugar

High in

20%+ of the daily value

  • Protein36%
  • Dietary fiber50%
  • Vitamin C47%
  • Thiamine102%
  • Niacin41%
  • Vitamin B6114%

Good source of

10–19% of the daily value

  • Vitamin E10%
  • Vitamin K12%
  • Riboflavin (B2)12%
  • Calcium16%

Watch

20%+ of the daily value

  • Sodium70%
  • Saturated fat86%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min
  1. 1

    Cut cauliflower into florets. Dice onion. Mince garlic. Drain and rinse chickpeas.

  2. 2

    Heat the coconut oil in a large Dutch oven over medium heat. Add the onion, garlic, and ginger, cooking until softened, 5-7 minutes. Stir in the spices and cook until fragrant, about 1 minute.

  3. 3

    Add the chickpeas, tomatoes, coconut milk, and cauliflower. Increase heat to medium-high, bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Uncover and cook 5 more minutes, or until sauce has thickened slightly. Season with salt and pepper to taste and garnish each serving with cilantro.

  4. 4

    Steam rice as per package directions. Serve with the curry.

Vitamins & minerals

Amounts for 1 serving (531 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A32 μg
4%
Vitamin C42 mg
47%
Vitamin D0 μg
0%
Vitamin E1 mg
10%
Vitamin K15 μg
12%
Thiamine1 mg
102%
Riboflavin (B2)0.2 mg
12%
Niacin7 mg
41%
Vitamin B61 mg
114%
Folate (B9)105 μg
26%
Vitamin B120 μg
0%
Pantothenic acid2 mg
49%
Choline111 mg
20%

Minerals

NutrientAmount% Daily Value
Calcium157 mg
16%
Iron7 mg
87%
Potassium1,029 mg
22%
Magnesium229 mg
55%
Phosphorus544 mg
78%
Zinc4 mg
32%
Copper1 mg
77%
Manganese5 mg
235%
Selenium26 μg
48%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0.3 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene386 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride8 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid4 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene3,552 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 687 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 130min
    Walking (3.5 mph)
  • 83min
    Cycling (moderate)
  • 57min
    Running (6 mph)
  • 97min
    Swimming laps

Common questions

How many calories are in Cauliflower and Chickpea Coconut Curry?

One serving of Cauliflower and Chickpea Coconut Curry (1 serving) has 687 calories, which works out to 130 calories per 100 g. That is about 34% of a 2,000-calorie day.

Is Cauliflower and Chickpea Coconut Curry high in protein?

It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cauliflower and Chickpea Coconut Curry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 89 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cauliflower and Chickpea Coconut Curry?

1612 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cauliflower and Chickpea Coconut Curry?

6.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all