Indian Cauliflower Curry
A gentle cauliflower curry simmered with onion, tomato, and warm spices. It goes well with basmati rice, naan, or roti.
Ingredients
Contains optional added salt for older eaters. Skip it for babies under 12 months.
- 600 g cauliflower, cut into small florets1.32 lb cauliflower, cut into small florets
- 30 ml oil2.03 tbsp oil
- 1.25 ml mustard seed0.25 tsp mustard seed
- 2.5 ml cumin seed0.51 tsp cumin seed
- 8 each curry leaf
- 300 ml onion, finely chopped1.27 cup onion, finely chopped
- 7.5 ml ginger, grated1.52 tsp ginger, grated
- 7.5 ml garlic, minced1.52 tsp garlic, minced
- 240 ml tomato, chopped1.01 cup tomato, chopped
- 1.25 ml turmeric0.25 tsp turmeric
- 5 ml garam masala1.01 tsp garam masala
- 2.5 ml coriander powder0.51 tsp coriander powder
- 180 ml water12.17 tbsp water
- coconut milk (optional), for a creamier curry
- coriander leaf (for serving), chopped
- salt (to taste), for over-1s and adults
Steps
Temper the Spices
- Heat the oil in a pan over low to medium heat, then add the mustard seeds, cumin seeds, and curry leaves.
- When the seeds begin to sizzle and pop, add the onion and saute until golden, about 5 to 6 minutes.
- Stir in the ginger and garlic and saute for 30 to 60 seconds until fragrant.
Build the Masala
- Add the tomatoes and cook, stirring now and then, until they break down into a soft pulp.
- Stir in the turmeric, garam masala, and coriander powder and saute for about 1 minute until aromatic.
Cook the Cauliflower
- Add the cauliflower florets and saute for 1 to 2 minutes over medium-high heat to coat them in the masala.
- Pour in the water or coconut milk and stir well, adding it a little at a time so the curry does not turn watery.
- Cover and cook until the cauliflower is tender but not mushy, about 10 minutes, adding a splash more liquid if needed.
- Garnish with chopped coriander leaves. For over-1s and adults, add a pinch of salt to taste, and a little chili for those who like heat.
Nutrition
- Calories
- 230
- Protein
- 4g
- Fat
- 18g
- Carbs
- 16g
Tips by age
Cook the cauliflower extra soft, then mash the curry well with a fork so there are no firm pieces. Serve a small spoonful of the mild base with no added salt.
Choking safety: Firm cauliflower florets are a choking risk. Mash until very soft and lump-free before offering.
Cook the cauliflower until very tender and break the florets into small, soft, squashable pieces. Skip the salt and serve with soft rice.
Choking safety: Cut or break florets into small soft pieces so they squash easily between fingers.
Serve soft cauliflower pieces cut into bite-size bits with rice or torn roti. Keep the curry mild and skip the salt and chili note.
Choking safety: Make sure florets are soft and bite-size, not large firm chunks.
Serve as written with bite-size cauliflower pieces and a little rice or roti. Keep it mild and add only a tiny pinch of salt if you choose.
Serve as written alongside rice or naan. You can add a small pinch of salt to taste at the end for this age.
Serve full portions with rice, naan, or roti. Older kids who like heat can have a little chili stirred in at the end.
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