Creamy Cauliflower Curry Recipe (2024)

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Cauliflower Curry is an Indian-style vegan, gluten-free, mildly spiced curry. This one-pot curry makes an excellent weeknight dinner with naan or steamed basmati rice.

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About Cauliflower Curry

Cauliflower (gobi) is a popular ingredient in Indian Cuisine. Coconut gravy is native to the coastal regions of India, such as Goa, Kerala, and Mumbai, where coconuts are abundant.

This vegetarian cauliflower curry is everything! One can eat spoons of it by itself or grab a bit of bread and start digging into it right at the stovetop – it is that delicious!

The coconut milk does a fantastic job of making the curry saucy, creamy, and finger-licking good.

More Reasons To LOVE Cauliflower Curry

  • vegan
  • nut-free
  • gluten-free
  • mildly spicy
  • one pot curry
  • instant pot-friendly
  • perfect for family dinner

Is Cauliflower Curry Healthy?

It is a fabulous healthy main-course dish for those following a plant-based diet. It is light on the stomach and suitable for kids as well.

To increase the protein quotient of the curry, one can add chickpeas, red beans, or any other variety of local whole beans/peas.

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Ingredients Required

Here are the ingredients required to make a delicious gobi curry at home:

Fresh or frozen cauliflower florets

Potato – one can use sweet potato as well.

Green Peas – you can use fresh or frozen peas. If using frozen peas, thaw them before adding them to the curry.

Onion – it is best to use red onion for its sharp taste.

Ginger: You can use freshly grated ginger or the ginger paste

Tomato Puree – if tomato puree is unavailable, grind two small-size tomatoes in a blender.

Coconut Milk – or use cashew/almond milk for a sweet and creamy taste.

Curry Powder – a key, multi-purpose Indian spice mix for every curry. Use readymade curry powder or make it at home from scratch.

Salt, Turmeric Powder, Black Pepper, Coconut Oil or olive oil

Optional Ingredients: You can customize the cauliflower curry by adding these ingredients – chopped spinach, kale, sweet potato, squash, yellow pumpkin, or canned chickpeas.

The Curry Base

The base of this Indian-style yellow curry is – onion, tomato puree, and coconut milk. That’s it. You need only three ingredients to make a creamy gobi curry at home.

The flavour of the curry comes from curry powder and coconut milk.

The addition of turmeric powder gives a golden colour to the curry. You don’t need a plethora of spices to make this curry. Only a teaspoon of curry powder is sufficient.

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How To Make

Step 1) Heat oil in a heavy-duty pan. Once the oil is hot, add grated ginger, cumin and nigella seeds. Saute for 30 – 40 seconds. You can smell the aroma of roasted ginger.

Step 2) Add chopped onion. Saute the onion for 3 – 5 minutes or till they turn translucent and light brown (image 1).

Step 3) Add tomato puree, salt, spices, and cook the masala for 2 – 3 minutes (images 3 & 4).


Step 4) Add cauliflower florets, potatoes, and coconut milk. Stir to coat each piece of the vegetable with the masala.

Step 5) Add water or lukewarm vegetable stock and green peas. Stir. Cover the pan with the lid for the vegetables to cook till fork tender.


Garnish gobi curry with chopped cilantro or parsley. Serve warm.

My Tried & True Tips

Start withchopping all the vegetables and grating ginger. Arrange the tomato paste, coconut milk, and spices next to the stovetop. Because once you start cooking the curry, all these ingredients need to be added quickly.

Pick a heavy-bottom casserole or a saucepan for cooking the curry. Don’t go for non-stick kind of pots and pans. You can make cauliflower curry in the instant pot also. I have included a detailed recipe in my debut cookbook, The 100 Best Curry.

Substitute Curry Powder with a mix of ¼ teaspoon red chilli powder, ½ teaspoon turmeric powder, and ½ teaspoon Garam Masala.

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Serving Suggestion

Cauliflower Curry is an Indian main course gravy dish. You can serve it with a variety of side dishes:

Indian flatbread such as naan, parotta, or chapati

steamed white rice, jeera rice or matar pulao

cooked quinoa or bulgar wheat

toasted sourdough bread slices

Store the leftover curry in the refrigerator for 5 to 6 days. Reheat in a microwave or stovetop.

More Indian Curry Recipes

Egg Curry

Paneer Curry

Chicken Curry

Spinach Egg Curry

Baby Potato Curry

Lauki Kofta Curry

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Creamy Cauliflower Curry Recipe (7)Pin

Creamy Cauliflower Curry Recipe

Cauliflower Curry is a vegan, gluten-free, Indian style creamy cauliflower, peas, and coconut curry. Learn how to make creamy cauliflower vegan curry in a few simple steps.

5 from 6 votes

Print Pin Rate

Course: Main Course

Cuisine: Indian

Prep Time: 15 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 35 minutes minutes

Servings: 4 adults

Calories: 230kcal

Author: Hina Gujral


  • 2 Cup cauliflower florets
  • 1 Cup green peas
  • 1 Cup diced potato, skin removed
  • 2 Tablespoon coconut or olive oil
  • 1 Tablespoon grated ginger
  • 1 teaspoon cumin seeds (jeera)
  • 1 teaspoon nigella seeds ( kalonji)
  • ½ Cup chopped red onion
  • ¼ Cup tomato puree
  • Salt to taste
  • 1 Teaspoon Curry Powder (see recipe)
  • ½ Teaspoon turmeric powder
  • ½ Teaspoon black pepper powder
  • 1 Cup coconut milk


  • If using frozen vegetables, thaw them as per packet instructions.

  • Heat oil in a heavy-duty pan. Once the oil is hot, add grated ginger, cumin and nigella seeds. Saute ginger for 30 – 40 seconds. You can smell the aroma of roasted ginger.

  • Now add chopped onion. Saute the onion for 3 – 5 minutes or till they turn translucent and light brown. Keep stirring the onion at regular intervals, else they might burn and turn black.

  • Add tomato puree, salt, spices, and cook the masala for 2 – 3 minutes.

  • Add cauliflower florets, potatoes, and coconut milk. Stir to coat each piece of the vegetable with the masala.

  • Add 1 Cup of water or lukewarm vegetable stock. Add green peas. Stir. Cover the pan with the lid for the vegetables to cook till fork tender.

  • After 15 minutes, open the lid and give the curry a nice stir. Check for doneness if still cauliflower/potato not cooked through, put the lid back on and cook for some more time until fork tender.

  • Garnish gobi curry with chopped cilantro or parsley.

  • Serve Cauliflower Curry with jeera rice or chapati.

Recipe Notes:

  • Adjust the quantity of spices and salt as per your personal preference.
  • Thaw Frozen Vegetables as per packet instructionsexcept for green peas, before adding them into the curry.
  • You can store gobi curry in the fridge for 5 – 6 days easily.
  • For reheating, transfer in a microwave safe bowl and heat. Or add ¼ cup water in a pan, add gobi curry, cover the pan with a lid and heat on a stovetop.
  • To make the curry more spicy, add sliced fresh green or red chillies.


Calories: 230kcal | Carbohydrates: 14g | Protein: 5g | Fat: 19g | Saturated Fat: 17g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Sodium: 30mg | Potassium: 488mg | Fiber: 4g | Sugar: 5g | Vitamin A: 368IU | Vitamin C: 43mg | Calcium: 42mg | Iron: 3mg

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Creamy Cauliflower Curry Recipe (2024)


How to make a thick and creamy curry? ›

For a rich and creamy curry, coconut milk or cream can be a fantastic thickening agent. They not only add creaminess but also a delightful tropical flavour. Simply pour in some coconut milk or cream and let it simmer until your sauce reaches the desired consistency.

How do you thicken cauliflower curry? ›

Mix cornstarch, tapioca starch, or arrowroot with cold water or a cup of liquid from the curry sauce to make a slurry. Add this at the end of the cooking process—the sauce should thicken as soon as it returns to a boil.

How long does cauliflower curry last? ›

Cauliflower curry can last 4-5 days in the fridge if stored properly. Store any leftovers in an airtight container to retain as much of the taste and texture as possible.

How many calories are in curry cauliflower? ›

There are 147 calories in 1 serving of Curry Roasted Cauliflower. Calorie split: 59% fat, 30% carbs, 11% protein.

How do restaurants make curry so creamy? ›

The actual sweetness and creaminess of such curries meanwhile, usually comes from fried onions and either cashews and/or dairy products. Instead of (or in addition to) onion, ground coconut may be used. White poppy seeds and/or watermelon seeds are also used in some creamy sauces.

Which cream is used in curry? ›

Heavy whipping cream – For a richer, creamier chicken curry sauce. Yellow onion – Chop it. Fresh ginger – Peel it and mince it. Garlic – Use fresh garlic and mince it.

When to add cream to curry? ›

Add the turmeric and stir fry for 1 minute. Lower the heat, pour in the cream and simmer for 2-3 minutes. Add the chicken and simmer for 5 minutes, or until cooked. Season and stir in the lemon juice.

What is the best thickener for curry? ›

Curries can be thickened quickly using starch. You can use cornstarch or Arrowroot starch. These are easily available at home.

Do you thicken curry with lid on or off? ›

To thicken a soup, stew, or sauce, leaving the lid uncovered is ideal. "It must be off, or semi-covered, if you are slowing down the reduction process," says Stephen Chavez, chef-instructor at the Institute of Culinary Education.

Can you overcook cauliflower? ›

Overcooking It

It should cook in the microwave for 3-4 minutes and when you're heating it up on a pan it should be about 2-3 minutes. Keeping riced cauliflower on a pan longer than that will start make it turn too crumbly and wreck the texture.

How do you reduce the spice in cauliflower curry? ›

Top five ways to make a curry or chilli less spicy
  1. More vegetables. ...
  2. Coconut milk or cream. ...
  3. Lemon, lime or vinegar. ...
  4. Yogurt or soured cream. ...
  5. Sugar or ketchup.
Dec 21, 2020

How to know if curry is spoiled? ›

Odors and Tastes

Smell: A pungent or off-putting odor is a clear indicator of spoiled curry. Although curries have strong smells due to the spices, a sour or rancid smell indicates the presence of bacteria and spoilage. Taste: A sour or unpleasant taste can signify that a curry is no longer safe to eat.

Does cauliflower have less calories than rice? ›

That said, cauliflower rice contains fewer calories (20 calories) than white rice (210 calories). As such, cauliflower rice may be a better option for those watching their calories.

What vitamins and minerals are in cauliflower? ›

As for vitamins and nutrients, one serving of cauliflower has:
  • 57% of the daily value (DV) of vitamin C.
  • 14% DV of vitamin K.
  • 2% DV of calcium and iron.
  • 7% DV of potassium.
  • 4% DV of magnesium.
  • 15% DV of folate.
  • 12% DV of vitamin B6.
  • 14% DV of vitamin B5.
Feb 25, 2024

How many calories in 2 cups of cooked cauliflower rice? ›

At 25 calories per cup (107 grams) — both raw and cooked — cauliflower rice provides just 10–20% of the calories you'd expect from the same quantity of cooked rice.

What is the creamiest curry? ›

We've rounded up our best recipes.
  • 1Chicken korma with saffron. ...
  • 2Creamy chickpea and vegetable curry. ...
  • 3Golden egg curry. ...
  • 4Balti mattar paneer. ...
  • 5Creamy prawn curry. ...
  • 6Lamb korma. ...
  • 7Javanese chicken and coconut curry (opor ayam) ...
  • 817-minute nyonya chicken curry.

Why is my curry sauce not thick? ›

It depends on the type of curry you are making. Curry becomes runny if it has more water content, so cook it for few more minutes to let the water evaporate and curry turns thick(this also turns flavors stronger). Also make sure not to overcook the curry. If it is more runny usually I add 1 tablespoon of besan flour.


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