Roasted Cauliflower and Chickpea Stew
Chase away those cold winter days with a bowl of this roasted cauliflower and chickpea stew. With added spinach and canned tomatoes, this recipe is packed with as many nutrients as flavor.
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Ingredient-Stretching Tip: Use any remaining spinach to make this Kalamata olive pasta or stuffed tomatoes with rice.
If you’re looking for a simple yet hearty vegetarian dish to chase away the winter blues, this roasted cauliflower and chickpea stew is it. The flavors derive mainly from the nuttiness of the cauliflower and chickpeas, and fresh spinach brightens everything up while adding more nutrients.
This recipe is more or less an adaptation of a non-recipe of my mother’s, who years ago would often simmer cauliflower in tomato sauce in one of those Corningware dishes that were mainstays of 1970s kitchens. Remember those distinctive blue cornflowers etched on the fronts?
She would let it simmer for a long time until the cauliflower was nice and soft, and I loved how something so simple always tasted so good. Fast forward to years later when I turned her cauliflower into a stew with some added ingredients for a more well-rounded meal.
To speed up the process, I roast the cauliflower in the oven for 30 to 40 minutes until tender before adding it to the stew. Roasting it also enhances its flavor. This extra step is the only “grueling” part of an otherwise straightforward, no-fuss meal that began in my mother’s kitchen many moons ago.
Oh, and this recipe calls for frozen cauliflower. If it was good enough for Mom, it’s good enough for me.
Why You’ll Love This Roasted Cauliflower and Chickpea Stew
- Great for vegetarians: This stew is robust enough to satisfy vegetarians thanks to the cauliflower and chickpeas.
- Economical: Spinach is probably the most expensive ingredient in this recipe; otherwise, it’s relatively cheap to make.
- Cozy and nourishing: With wholesome ingredients like spinach and chickpeas, this stew feels like comfort food you can feel good about eating.
Key Ingredients
- Frozen Cauliflower: Frozen cauliflower makes this easy recipe even easier to prepare.
- Tomato Paste: This is ideal for tomato-based soups because it adds a concentrated, rich flavor.
- Canned Whole Tomatoes: I always recommend whole tomatoes over crushed because I think they retain their flavor better.
See the recipe card below for more information on ingredients and quantities.
How to Make Roasted Cauliflower and Chickpea Stew
- Roast cauliflower: Preheat oven to 375°F. Toss cauliflower with olive oil, salt, and pepper, then spread on a sheet pan and roast for 30 to 40 minutes until golden and fork-tender.
- Sauté aromatics: Heat olive oil in a large pot. Cook garlic and onion until soft.
- Add seasoning: Stir in red pepper flakes and cook briefly to release flavor.
- Build sauce: Add tomato paste and cook while stirring. Pour in whole tomatoes, season with salt, pepper, and a pinch of sugar if needed. Cook until tomatoes soften, breaking them up as they cook.
- Simmer stew: Pour in vegetable broth and bring to a boil. Reduce to a simmer, then add chickpeas and roasted cauliflower. Cook briefly until heated through.
- Finish with greens: Stir in spinach until wilted. Taste and adjust seasoning.
Pro Tips
- Use a small can of broth: Because this recipe calls for only 1/2 cup of vegetable broth, you don’t need to open a standard 32-ounce carton. If you do, freeze the remaining liquid if you’re not planning on using it soon, ideally in 1/2 cup or 1 cup servings.
Variations & Substitutions
-Use any beans you like. Butter beans, Cannellini, great northern, and navy beans would all work well here.
-Use any leafy green you want. Just note that some greens might require a longer cook time to soften properly. You could also skip the greens and garnish with fresh parsley instead.
-Replace the vegetable broth with stock.
-For carnivores, add Spanish chorizo. Cut 4 to 5 ounces into roughly 1/8″ slices, and add to the pot after softening the garlic and onions. Cook the chorizo for about 1 minute before proceeding with the red pepper flakes and the remaining recipe. You could also omit the red pepper flakes because the chorizo is spicy.
Recipe FAQs
Roasting the cauliflower adds depth and a subtle sweetness that enhances the overall flavor of the stew, so I wouldn’t skip this step.
A large, heavy-bottomed pot or Dutch oven works best. It distributes heat evenly and works really well for soups.
Storage
Refrigerator: Store the stew in an airtight container in the refrigerator and consume within 3 days.
Freezer: Freeze for up to 3 months.
Reheat: Reheat on the stovetop or in the microwave. If pulling from the freezer, defrost in the refrigerator first.
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Roasted Cauliflower and Chickpea Stew
Ingredients
- 12 ounces frozen cauliflower defrosted
- 3 tablespoons extra virgin olive oil divided
- ¾ teaspoon kosher salt divided (¼ teaspoon + ½ teaspoon)
- Black pepper freshly ground
- 2 garlic cloves peeled and minced
- ¼ cup yellow onion peeled and minced
- ¼ teaspoon red pepper flakes
- 1 tablespoon tomato paste
- ½ 28-ounce can whole tomatoes
- ½ cup low-sodium vegetable broth
- 1 15-ounce can chickpeas drained and rinsed
- ½ cup fresh baby spinach chopped
Instructions
- Preheat the oven to 375F. Toss the cauliflower with 2 tablespoons of olive oil, ¼ teaspoon salt, and some pepper to taste. Spread the cauliflower onto a large sheet pan and roast in the oven for 30 to 40 minutes until golden brown and fork tender.
- About 10 minutes before the cauliflower is done, heat the last 1 tablespoon of olive oil in a large pot over medium-low heat. Add the garlic and onion and cook until soft, about 5 minutes. Add the red pepper flakes and heat them through for 30 seconds while stirring.
- Add the tomato paste and cook for 1 minute, stirring constantly, then pour in the whole tomatoes. Add the remaining ½ teaspoon salt and some more pepper to taste. Drop in a pinch of sugar if your tomatoes are a little bitter. Cook the tomatoes for 7 to 10 minutes, until softened, breaking them up in the pot with the edge of a spatula or with a potato masher.
- Add the vegetable broth, bring the pot to a boil, then reduce it to a steady simmer. Add the chickpeas and cauliflower. Heat them through for 1 minute, then stir in the spinach to wilt it. Taste for salt and pepper and add more if needed. Ladle the stew into bowls and enjoy!