top of page
Search

African Cauliflower Stew

  • Writer: Kate Witkowski
    Kate Witkowski
  • 4 days ago
  • 3 min read
African Cauliflower Stew recipe
African Cauliflower Stew

African Cauliflower Stew

This African cauliflower stew features tender cauliflower, beans, and vegetables simmered in a mildly spiced tomato-based sauce. It’s a warm, satisfying plant-based meal that’s easy to make and perfect for serving with rice.


Ingredients


  • 1 tbsp. (15 ml.) extra virgin olive oil

  • 1 small yellow onion, diced

  • 3 garlic cloves, minced

  • 1-inch (2.5 cm.) piece of fresh ginger, grated

  • 1 tsp. (2 g.) ground turmeric

  • 1 tsp. (2 g.) ground cumin

  • 1 tsp. (2 g.) sweet paprika

  • 1/4 tsp. (0.5 g.) crushed red pepper flakes (optional)

  • 2 medium carrots, sliced thinly

  • 1 small head cauliflower, cut into florets (about 4 cups or 400 g.)

  • 1 small green bell pepper, diced

  • 1 can (15 oz. / 425 g.) white beans or pinto beans, drained and rinsed

  • 1 can (14.5 oz. / 410 g.) diced tomatoes, with juice

  • 1/2 cup (120 ml.) vegetable broth or water

  • 1/2 tsp. (3 g.) sea salt, or to taste

  • 1/4 tsp. (1 g.) freshly ground black pepper

  • Cooked rice, for serving (optional garnish: fresh parsley or cilantro)


Directions


  1. In a large skillet or sauté pan, heat the olive oil (15 ml.) over medium heat. Add the onion and cook for 3 to 4 minutes, until softened.

  2. Stir in the garlic and ginger, cooking for 1 minute until fragrant. Add the turmeric, cumin, paprika, and crushed red pepper flakes (if using). Cook for 30 seconds to bloom the spices.

  3. Add the carrots, cauliflower, and bell pepper. Stir well to coat the vegetables in the spices.

  4. Pour in the diced tomatoes (with juice), beans, and vegetable broth. Stir to combine.

  5. Season with salt and black pepper. Bring the mixture to a simmer, then cover and cook for 15 to 20 minutes, until the cauliflower is tender.

  6. Remove from heat and adjust seasoning as needed. Serve hot over cooked rice and garnish with fresh herbs if desired.


Spice It Up


  • Add 1/2 tsp. (1 g.) of berbere spice blend or curry powder for extra flavor.

  • Stir in a squeeze of lemon juice at the end for brightness.


Make It Yours


  • Swap white beans for chickpeas or black-eyed peas.

  • Add chopped collard greens or spinach in the final 5 minutes for extra greens.


Pairs Well With


  • Steamed rice or millet

  • Flatbread or warm naan-style vegan bread

  • Cucumber salad with lemon and herbs


Berbere Spice


Berbere spice is a bold, aromatic spice blend that originates from Ethiopia and Eritrea. It’s a key ingredient in many East African dishes and is known for its complex, layered heat and warm, earthy flavor. While recipes can vary, a typical berbere blend includes:


  • Chili peppers (mild or hot)

  • Paprika

  • Garlic powder

  • Ginger

  • Cinnamon

  • Fenugreek

  • Coriander

  • Cumin

  • Cardamom

  • Cloves

  • Nutmeg

  • Allspice

  • Black pepper


It can be fiery and smoky, but many blends are milder and more aromatic than spicy. You can often find pre-made berbere in spice shops or international markets. Or make your own if you want to control the heat level.


DIY Berbere Spice Blend


This fragrant berbere spice blend brings bold, earthy heat and depth to soups, stews, roasted vegetables, and grain bowls. It’s a staple in Ethiopian cooking and a flavorful addition to any spice-forward plant-based kitchen.


Ingredients


  • 1 tbsp. (8 g.) sweet paprika

  • 1 tbsp. (6 g.) ground chili powder (adjust to preferred heat level)

  • 1 tsp. (2 g.) ground cayenne pepper (optional, for more heat)

  • 1 tsp. (2 g.) ground ginger

  • 1 tsp. (2 g.) ground coriander

  • 1 tsp. (2 g.) ground cinnamon

  • 1 tsp. (2 g.) ground cumin

  • 1/2 tsp. (1 g.) ground fenugreek

  • 1/2 tsp. (1 g.) ground allspice

  • 1/2 tsp. (1 g.) ground cloves

  • 1/2 tsp. (1 g.) ground cardamom

  • 1/2 tsp. (1 g.) freshly ground black pepper

  • 1/2 tsp. (1 g.) sea salt

  • 1/4 tsp. (0.5 g.) nutmeg

  • 1/4 tsp. (0.5 g.) garlic powder

  • 1/4 tsp. (0.5 g.) onion powder


Directions

  1. Combine all the spices in a small bowl and stir until well mixed.

  2. Transfer to an airtight spice jar or container and store in a cool, dry place for up to 3 months.


Spice It Up


  • Use in lentil stews, roasted cauliflower, chickpeas, or tofu marinades.

  • Add to tomato sauces or veggie burgers for a smoky, spicy twist.


Make It Yours

  • For a salt-free version, omit the sea salt.

  • Adjust cayenne pepper to suit your spice tolerance.


Chat Soon!
Kate

Comments

bottom of page