Recipe description
June 11, 2026
Cauliflower Chickpea Masala
A cozy cauliflower chickpea masala that supports gut-friendly digestion.
88%
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.
Why this recipe fits you
- Rich in fiber from chickpeas and cauliflower.
- Colorful spices provide polyphenols and aroma with minimal added fat.
- Balances protein, fiber, and plant diversity for steady eating.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Cauliflower
1
cup
Chickpea
1
cup
Olive oil
2
tablespoon
Onion, spring
1
piece
Garlic
2
clove
Ginger
1
teaspoon
Curry powder
1
teaspoon
Mashed tomato
1
cup
Spinach
2
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Lime juice
2
teaspoon
Instructions
1
Heat the olive oil in a large pan over medium heat.
2
Add the chopped onion and sauté until translucent.
3
Stir in minced garlic and grated ginger, cooking for another minute.
4
Add curry powder, cauliflower, and chickpeas; cook for 5 minutes.
5
Add canned tomatoes and spinach, simmer for another 10 minutes until heated through.
6
Season with salt, black pepper, and lemon juice before serving.
More Recipes For Your Gut
Nutrition
400 kcal
Calories
14 g
Protein
50 g
Carbohydrates
12 g
Fiber
8 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What makes Cauliflower Chickpea Masala gut-friendly?
It's plant-based with fiber from cauliflower and chickpeas, spices with polyphenols, and little heavy fat; supports steady digestion as part of a varied diet.
Is this dish vegan and dairy-free?
Yes, it is naturally vegan and dairy-free, unless you add ghee or yogurt.
How can I adjust the spice level?
Use less chili, remove seeds; add cumin and coriander for warmth; add chili flakes to taste.
What nutrients do cauliflower and chickpeas provide?
Fiber, plant protein, folate, manganese, vitamin C, iron; chickpeas add extra protein and fiber.
Can I freeze the leftovers?
Yes, cooled leftovers in freezer-safe containers up to 2-3 months; reheat gently.
How long does it take to make this on a weeknight?
About 30-40 minutes from start to finish; chopping time may vary.
Is it gluten-free?
Yes, as long as you use gluten-free spices and avoid gluten-containing ingredients; many masalas are naturally gluten-free—check labels.
Can I customize with other vegetables or protein?
Yes; swap cauliflower for broccoli or spinach, or add lentils or quinoa for extra protein; cooking times may vary.
What should I serve it with?
Whole grains like brown rice, quinoa, or a side of greens; or with roti/naan.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.