A delicate mix of cauliflower, celery, carrot, and other healthy bright vegetables, seasoned with paprika and garam masala. An enchanting taste of sweet, hot and savory ingredients with a creamy and rich texture.
This is a wonderful plant-based, oil-free recipe that is prepared with only whole food ingredients.
You are welcome to taste it!
This delicious Cauliflower Couscous Stew is a super healthy meal that is rich in so many important micronutrients. Makes a great and healthy lunch or dinner. Everyone will love it!
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Why you should eat cauliflower more often?
There are numerous health benefits of eating cauliflower. Here are some of them:
- Cauliflower is a powerhouse of important nutrients, like vitamins and minerals. At the same time, it is low in calories.
- It contains the micronutrient sulforaphane, which fights cancer cells and suppresses tumor growth.
- Cauliflower is rich in antioxidants, that keep damaging substances away.
- It also has high fiber content and improves your gut health.
Superbly healthy
Here, at WellnessDove, I aim to provide you with the healthiest (and tastiest) recipes.
This stew is no exception – it is a whole food, plant-based meal with no heavily processed ingredients.
That means no oil to keep your arteries healthy, your blood pure and your weight in check.
Instead, I prepared the creamy sauce with whole raw cashews that are rich in fiber-bound fats. This way the fats enter the bloodstream slowly and gradually, allowing you to use them for energy or as a building material.
The other main source of healthy calories here is the couscous. Even if you use white flour couscous, as it is with all pasta products, it’s still slowly digestible and does not flood your blood with simple sugars.
Potatoes are a great source of calories that is also rich in fiber and all the essential amino acids (proteins) and fats.
On top of that, you have the cauliflower, celery, and carrots, rich in antioxidants and micronutrients to meet all your nutritional needs.
And the fresh dill is sooo rich in nutrition. And taste.
Also, this stew is boiled, one of the most gentle ways to cook food which preserves the nutrition and does not form AGEs and heterocyclic amines.
How to prepare Cauliflower Couscous Stew?
This is one quite simple recipe, yet super delicious.
You should definitely try this amazing Cauliflower Couscous Stew. Taste its rich and creamy flavor.
It is also super easy to prepare.
Just place the chopped veggies in a pot with boiling water, season with the spices and let simmer for about 15 minutes.
Then, fold in the couscous and cook for another 5 minutes. I recommend using whole wheat couscous, as it contains more fiber and micronutrients.
What I like about couscous is that it is ready in just 5 mins. It gives thickness to the meals, especially soups and stews. It is very important to add more liquid to the meal, as couscous grain is rather dry and absorbs plenty of water.
For a creamier texture, I add some cashew milk to the stew. It is also super easy to prepare. Place the cashews and water in a blender until smooth. Pour it into the pot and stir.
Once the stew is ready, sprinkle some chopped fresh dill on top and enjoy!
Want more healthy plant-based recipes?
If you want to keep your energy level high throughout the day and maintain a normal weight, while still eating delicious meals, here are some of our healthy plant-based recipes. They are highly nutritious and oil-free.
- Healthy Carrot & Curry Cream Soup
- Creamy Vegan Pumpkin Pasta
- Easy & Healthy Bulgur and Spinach Recipe
- Healthy Bean & Leek Casserole
- Easy & Healthy Spicy Cajun Balls | Vegan
Cauliflower Couscous Stew
Ingredients
- 2 potatoes, chopped
- 1 carrot, chopped
- ½ small head cauliflower, cut into small florets
- 1 stalk celery, chopped
- 1 red pepper, chopped
- 1 cup whole wheat couscous
- 2 tsp paprika
- 2 tsp garam masala
- salt to taste
- ½ bunch fresh dill, chopped
For the cashew milk (optional)
- ½ cup (60 g) raw cashews
- 1 cup of water
Instructions
- Place the chopped veggies in a pot. Cover them well with water and bring to a boil.
- Season with the spices (paprika, garam masala, and salt). Reduce the heat and let simmer for about 15 mins.
- Fold in the couscous and cook for another 5 mins.
- For the cashew milk, put the cashews and one cup of water in a blender until smooth.
- Add it to the pot and stir. Sprinkle with the chopped dill and enjoy!
Notes
- Keep in mind to add more water to the stew as the couscous grain is dry and absorbs plenty of water. You can regulate the thickness of your dish by adding more or less liquid to it.
- The cashew milk gives a creamier and richer texture to the meal. However, it is optional.
Just an FYI, whole wheat couscous is not gluten free.
Thanks for pointing this out! I fixed it!
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