Cauliflower Chickpea Curry Bowl

Name: Cauliflower Chickpea Curry Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Cuisine: International
Ingredients: 300 gram Cauliflower; 400 gram Chickpeas; 2 tablespoon Curry powder; 400 ml Coconut milk; 1 piece Onion; 2 clove Garlic; 1 teaspoon Ginger; 2 tablespoon Olive oil; 1 teaspoon Salt; 1 teaspoon Black pepper; 0.5 cup Fresh cilantro

A fiber-rich cauliflower chickpea curry bowl for gentle digestion.

92%

Match for Gut Health

This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.

Coming soon: personalization based on your profile and/or your gut microbiome test results.

Recipe description

Cauliflower Chickpea Curry Bowl offers a plant-focused, fiber-rich meal that supports gentle digestion. Cauliflower and chickpeas bring varied fibers that can nourish gut-friendly bacteria, while curry spices contribute polyphenols and flavor. This bowl emphasizes plant diversity and balanced nutrition with protein, complex carbs, and healthy fats in one satisfying serving. Built-in portions make it easy to enjoy as a weeknight staple or meal-prep dish, helping you build steady eating habits that align with a gut-conscious approach.

Prep 15 min Cook 25 min Easy

Why this recipe fits you

Rich in fiber from legumes (chickpeas) and cruciferous vegetables (cauliflower).
Includes colorful plant foods and spices that support polyphenol intake.
Balanced with protein, complex carbohydrates, and healthy fats for satiety.

Gut Health Score

🌿 Fiber diversity

🍇 Polyphenol density

🧬 Diversity support

🛡️ Inflammation support

🫧 Fermentation support

⚖️ Blood sugar stability

Ingredients

2 servings

Cauliflower 300 gram

Chickpeas 400 gram

Curry powder 2 tablespoon

Coconut milk 400 ml

Onion 1 piece

Garlic 2 clove

Ginger 1 teaspoon

Olive oil 2 tablespoon

Drop, salt 1 teaspoon

Black pepper 1 teaspoon

Fresh cilantro 0.5 cup

Instructions

Chop the cauliflower into bite-sized florets and dice the onion.

In a pot, heat olive oil over medium heat and sauté the onion until translucent.

Add minced garlic and ginger, and sauté for another minute.

Stir in the curry powder and cauliflower florets, cooking for a few minutes.

Add chickpeas and coconut milk, then season with salt and black pepper.

Simmer for 15-20 minutes, until the cauliflower is tender.

Garnish with fresh cilantro before serving.

Nutrition

480 kcal Calories

18 g Protein

62 g Carbohydrates

12 g Fiber

8 g Sugar

18 g Fat

4 g Saturated fat

1.0 g Salt

FAQ

What makes this bowl gut-friendly?

It’s high in fiber from cauliflower and chickpeas, which can support gut bacteria; the curry spices add polyphenols and flavor; the built-in portions help you eat consistently.

Is this recipe vegan?

Yes. All ingredients are plant-based.

How much protein and fiber does one serving provide?

Protein comes from chickpeas and fiber from both cauliflower and chickpeas; exact amounts depend on portion size and ingredients used.

Can I adjust the spice level?

Yes—tweak the curry powder or add chili flakes; start mild and increase to taste.

What substitutions work if I don’t have cauliflower or chickpeas?

Swap cauliflower for broccoli or sweet potato; swap chickpeas for lentils or cubed tofu to keep protein.

How should I store leftovers?

Cool, then refrigerate in an airtight container; it will keep for about 3–4 days.

Is this gluten-free?

It can be gluten-free if you use gluten-free curry powder and check product labels; most components are naturally gluten-free.