Easier Sri Lankan Recipes · Lunch And Dinner · Plant based recipes · Side Dishes · Vegan Treats · Vegetarian

Quick and Easy Cauliflower Curry (Vegan & Gluten-Free)

Name: Quick and Easy Cauliflower Curry (Vegan & Gluten-Free)
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 1 red onion - chopped; 4 cloves garlic; 1 tsp fresh grated ginger; 1 tsp caraway seeds; 2 tsps mustard seeds; 1 cauliflower head (cut up into florets); 13.5 oz coconut milk can; 12.5 oz tomato paste can; 2.5 tsps coriander powder; 2 tsps cumin powder; 1 tsp turmeric powder; salt and pepper to taste and cilantro to garnish; 2-3 tbsp olive oil

ByShashi CharlesUpdated on January 20, 2026

Jump to Recipe

Cauliflower is cooked until tender in an aromatic and flavorful tomato curry sauce. This 25-minute, quick, and easy cauliflower curry is a healthy, one-pot plant-based side dish that is perfect for busy weeknights!

This post contains affiliate links. Savory Spin earns a small commission from linked products.
Please read our disclosure policy for more information.

If you’re looking for a quick and easy cauliflower curry that doesn’t skimp on flavor, you’ve found it. This 25-minute, one-pot dish is the perfect solution for busy weeknights when you are craving a healthy and comforting curry.

This recipe utilizes simple pantry staples that can be found at most South Asian stores or on Amazon.

Why You’ll Love This 25-Minute Curry

Most cauliflower recipes take ages to roast or simmer, but this version is designed for speed.

Quick: Ready in under 30 minutes from prep to table.
Health-Conscious: Naturally vegan, gluten-free, and dairy-free.
Budget-Friendly: Uses affordable ingredients like fresh cauliflower, canned coconut milk, and basic spices.
Rich Flavor: A unique blend of mustard seeds, caraway seeds, fresh garlic and ginger, and warm spices gives this dish a savory depth that pairs perfectly with naan or basmati rice.

Ingredients

To make this dish, you only need 11 simple ingredients, most of which you can find at most South Asian stores or on Amazon.

Cauliflower: One medium cauliflower head, cut into bite-sized florets.
Coconut Milk: One 13.5 oz can (full fat provides the creamiest texture).
Tomato Paste: To add a rich, umami base.
Aromatics: Red onion, fresh garlic, and grated fresh ginger.
The Spice Blend: Cumin, coriander, turmeric, mustard seeds, and caraway seeds.
Oil: Olive oil or coconut oil for sautéing.

Step-by-Step Instructions

Follow these simple steps for a foolproof weeknight side dish.

Sauté the Aromatics: Heat oil in a large pan over medium heat. Add the peeled and chopped red onion and cook for about 10 minutes, until softened.
Bloom the Spices: Stir in the garlic, ginger, caraway seeds, mustard seeds, coriander, cumin, and turmeric. Sauté for 2-3 minutes until the mustard seeds begin to “dance” (pop) in the pan. This releases the essential oils for maximum flavor.
Simmer: Add the cauliflower florets, coconut milk, and tomato paste. Increase the heat slightly and let it simmer for about 7-10 minutes until the cauliflower is fork-tender.
Finish & Serve: Season with salt and pepper to taste. Garnish with fresh cilantro and serve warm.

During her senior year in high school, my daughter told me that we (as in she and I) had to work on her senior locker strip together. We set aside a Friday night to do so. And, when Friday night arrived, we Jackson-Pollocked the heck out of her locker strip. Along with the paint, we placed photos of her through the years with cute bubble quotes.

Would You Like to Save This?

Enter your email and I’ll send you this recipe to you. Plus you’ll get new recipes from me every week!

When I was about to head to her school to hang the locker strip up (at the time designated by the school), my daughter insisted on accompanying me. However, when I got there, she was the only senior there. The other parents were there by themselves. Confused, I happened to ask another parent and was told that the locker strip was something that parents worked on to surprise their kids! Oh gosh! Up until then, I thought only beets could turn my olive skin that shade of red!

I looked over at my daughter, and she said, “Mom, you’re a foreigner, your high school experience was different, don’t worry, all my friends with immigrant parents did the same thing I did – we helped,” and she gave me a big grin! All these banners and rings and jackets and photo sessions to celebrate high school weren’t part of my high school experience. And, I would have been a bit lost had I been left to my own devices. My daughter is a good egg, a great egg, one heck of a kind human being.

So, I was determined that I wasn’t going to drop the ball that night when I whipped up dinner. She wanted a vegetarian cauliflower curry, and I made her this one, just like my mom’s version.

This Cauliflower Curry is so simple and whips up in about 20 minutes! We enjoyed this with some flatbreads and some leftover spinach chickpea curry.

Tips & Variations

Make it a Meal in a Pot: This cauliflower curry can be made with potatoes, green peas, leafy greens like kale, and some cannellini beans or kidney beans added in. Prep these veggies, rinsing and chopping them to bite-sized bits, as needed. Then, add the vegetables in after the onions are sauteed and let them simmer with the cauliflower.
Add Protein: Stir in a can of drained chickpeas (garbanzo beans) or some frozen edamame during the last 5 minutes of simmering.
Spice Options: The coriander, cumin, and turmeric can be replaced with 3 to 4 teaspoons of curry powder or garam masala. For more flavour depth, add in 5 to 6 fresh curry leaves (also found at most South Asian stores).
Spice Level: This is a mild curry. To add heat, stir in half a teaspoon of red chili flakes, a teaspoon of chilli powder, or a chopped serrano pepper with the onions.
Serving suggestions: Serve this over fluffy basmati rice, quinoa, toasted garlic naan, mung bean curry, broccoli croquettes, and mango chutney.
Storage: This curry tastes even better the next day! Store leftovers in an airtight container in the fridge for up to 4 days.

Frequently Asked Questions (FAQ)

Is cauliflower curry healthy?
Yes! Cauliflower is low in calories but high in fiber and Vitamin C. Combined with anti-inflammatory turmeric and healthy fats from coconut milk, this is a nutrient-dense meal.

Can I use frozen cauliflower?
Absolutely. If using frozen, you may need to reduce the simmer time by a few minutes so the florets don’t become too mushy.

What if I don’t have caraway seeds?
While caraway seeds add a unique earthy flavor, you can substitute them with extra cumin seeds or fennel seeds. Or, just leave them out completely.

Thanks so much for stopping by. If you make this recipe, please let me know in the comments below what you think of it, or tag your creation on social media with @savoryspin or #savoryspin.
For more fusion, spice-filled, recipe ideas, please subscribe and follow me on Facebook, Instagram, and/or Pinterest!

Want more Curry?

Then try this Bean Pumpkin Curry…

Or, This Spinach and Chickpea one…

Easy Chickpea & Spinach Curry - With Uncle Ben's Rice. Recipe at http://RunninSrilankan.com #BensBeginners #UncleBensPromo

Quick and Easy Cauliflower Curry (Vegan & Gluten-Free)

4.43 from 7 votes

Print Pin Rate

Prep Time: 5

Cook Time: 20

Total Time: 25

Servings:

Author: Shashi

Ingredients

1 red onion – chopped
4 cloves garlic
1 tsp fresh grated ginger
1 tsp caraway seeds
2 tsps mustard seeds
1 cauliflower head cut up into florets
13.5 oz coconut milk can
12.5 oz tomato paste can
2.5 tsps coriander powder
2 tsps cumin powder
1 tsp turmeric powder
salt and pepper to taste and cilantro to garnish
2-3 tbsp olive oil