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Mediterranean Recipe for Stroke Prevention and Well-being

Cauliflower And Chickpea Stew

Healthy food

Cauliflower And Chickpea Stew

Cauliflower and chickpea stew is the type of thing North African grandmas would throw in a clay pot and bake for hours until each vegetable is melting with flavor and goodness.


  • 1 ½ tsp ground turmeric

  • 1 ½ tsp  ground cumin

  • 1 ½ tsp ground cinnamon

  • 1 tsp ground coriander

  • 1 tsp Sweet paprika

  • 1 tsp cayenne pepper (optional)

  • ½ tsp ground green cardamom

  • 1 whole head cauliflower, divided into small florets

  • 5 medium-sized bulk carrots, peeled, cut into 1 ½" pieces

  • Salt and pepper

  • Extra virgin olive oil

  • 1 large sweet onion, chopped

  • 6 garlic cloves, chopped

  • 2 14-oz cans chickpeas, drained and rinsed

  • 1 28-oz can diced tomatoes with its juice

  • ½ cup parsley leaves, stems removed, roughly chopped

  • Toasted slivered almonds (optional)

  • Toasted pine nuts (optional)


  1. Preheat the oven to 240 degrees C.

  2. In a small bowl, mix together the spices.

  3. Place the cauliflower florets and carrot pieces on a large lightly oiled baking sheet. Season with salt and pepper. Add a little more than ½ of the spice mixture. Drizzle generously with olive oil, then toss to make sure the spices evenly coat the cauliflower and carrots.

  4. Bake in the 475 degrees F heated-oven for 20 minutes or until the carrots and cauliflower soften and gain some color. Remove from the heat and set aside for now. Turn the oven off.

  5. In a large cast iron pot or Dutch oven, heat 2 tablespoon olive oil. Add the onions and saute for 3 minutes, then add the garlic and the remaining spices. Cook on medium-high for 2-3 more minutes, stirring constantly.

  6. Now add the chickpeas and canned tomatoes. Season with salt and pepper. Stir in the roasted cauliflower and carrots. Bring everything to a boil, then reduce the heat to medium-low, cover part-way and cook for another 20 minutes. Be sure to check the stew, stir occasionally, and add a little water if needed.

  7. Remove from the heat and transfer to serving bowls. Garnish with fresh parsley and the toasted nuts (optional.) Enjoy hot over some quick-cooked couscous or with a side of warm pita bread.


How to Serve this chickpea stew? This chickpea stew goes very well on top of quick-cooked couscous or  Lebanese Rice. If nothing else, grab a piece of warm pita or some good crusty bread to sop up all the goodness.

Leftovers? This recipe makes enough to a small crowd of 6 or so. It will last well packed in a tight-lid container and refrigerated for 4 days or so. And because there is no cream involved here, you can easily freeze leftover cooked chickpea stew. Be sure the stew is completely cooled before freezing in freezer-safe containers.

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