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    Home » All Recipes

    Author: Donna | Published: Feb 21, 2022 | Modified: Feb 21, 2022

    Weeknight Cauliflower Curry Recipe (Instant Pot)

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    Quick Cauliflower Curry Pin

    This quick and easy cauliflower curry recipe is perfect for a busy weeknight. Made in the instant pot so there will be fewer dishes, and the meal will come together in no time. Using pantry staples means this is a recipe that will make it onto your regular meal rotation in no time.

    vegan. gluten-free. dairy-free. freezer friendly.

    cauliflower curry served on top of white rice on a blue plate. the curry is topped with slices of lime, cilantro and red chiles
    Serve the curry with slices of lime, red chilies, and some chopped cilantro.

    We just love a quick and easy meal made in the instant pot. Another favorite in the whole food bellies house is this Instant Pot Taco Soup (Vegetarian).

    Ingredients

    Although it may look like a long list, this cauliflower curry recipe really is very simple.

    You will need:

    • extra virgin olive oil: or any other cooking oil of choice. I have used coconut oil and avocado oil interchangeably, and they work fine. Please note that using coconut oil may add more of a coconut flavor to the meal;
    • onion: I use a brown onion for this recipe;
    • garlic: fresh is best, however sub in some garlic powder or prepared garlic if that is what you have;
    • ginger: fresh is best, however sub in some ginger powder or prepared ginger if that is what you have;
    • head of cauliflower: we use a large head of cauliflower here;
    • full fat coconut milk: you can use low-fat if prefered, however it makes the curry less thick and creamy;
    • a can of diced tomato: be sure to check the ingredients, we want plain diced tomatoes, not flavored. You can also sub in a similar amount of fresh diced tomatoes; 
    • garam masala: this can be found in the spice section of well-stocked grocery stores, alternatively, you should be able to find it in the Indian section of an international grocery store;
    • yellow curry powder: can be found in the spice section;
    • sriracha sauce: we only add 1 teaspoon for this recipe, which works perfectly as a 'family-friendly' mean. Feel free to add more if you love it spicy;
    • turmeric powder: this can also be found in the spice section. Feel free to sub in freshly grated turmeric if you have it on hand;
    • lime juice: fresh is best, however sub in prepared lime juice if that is what you have;
    • lime zest: don't skip this, it adds a real pop of flavor to the dish;
    • salt and black pepper;
    • fresh cilantro: technically you can sub in some dried cilantro, but the flavor just won't be there, fresh is best. If you don't like cilantro then go ahead and leave it out, but you will be missing a lot of the flavor of the dish.

    You may also want to have some cooked white rice or brown rice, lime wedges, and extra cilantro for serving.

    Sliced red chilies go well also if you can handle the heat.

    overhead shot of ingredients including cauliflower, diced tomatoes, cilantro, garlic, ginger, lime, and lots of spices

    Instructions

    This cauliflower curry recipe is super easy to make.

    We are going to start by using the sauté function in the instant pot to sauté the onion, garlic, and ginger until fragrant, and the onion is translucent.

    Onion, garlic and ginger being sautéed in an instant pot
    (1) Sauté the onion, ginger, and garlic.

    This extra step of a light sauté prior to cooking, adds so much more flavor to this dish, and should not be missed.

    Don't skip on sautéeing the ginger, garlic and onion or you will lose a lot of flavor from the dish.

    Once this is done, simply add the rest of the ingredients, give everything a good stir, pop the lid on and cook for 5 minutes.

    Cauliflower, tomatoes, herbs and spices being added to an instant pot
    (2) Add the rest of the ingredients to the pot. Add the lid and cook for 5 minutes.

    Please note: it will take roughly 20 minutes for the pressure cooker to come to pressure, so factor that into your planning time.

    Release pressure immediately once cooking has finished.

    Cooked yellow curry in the pot of an instant pot
    (3) Once cooked, release pressure immediately and remove the lid to serve.

    Tips Tricks and Substitutions

    Have all of your ingredients prepped and ready to go before starting to cook this cauliflower curry recipe.

    This will make the whole process seamless.

    More Vegetables

    If you want to add more feel free to sub out some of the cauliflower for another veggie that cooks at a similar time in the instant pot.

    I am thinking of butternut squash, broccoli, or potatoes.

    You could also add a handful of baby spinach once the cooking time has finished and the curry is cooked.

    Spice Blend

    If you have a favorite Indian spice blend or curry blend that you would prefer to use then go on ahead and replace the garam masala and curry powder with that.

    Added Protein

    If you would like to add some protein to your cauliflower curry, then I would recommend adding some red lentils and a little bit more liquid so the curry doesn't become too dry.

    Add the lentils to the pot at the same time as you add the cauliflower.

    two blue bowls holding curry and rice, topped with lime, cilantro and chillies
    Squeeze some lime over the curry before serving for an extra pop of flavor.

    How To Serve

    When it comes to serving, this cauliflower curry recipe is pretty versatile.

    I like to serve mine up with some steamed jasmine rice, a sprinkle of cilantro, some lime slices, and a couple of sliced red chilies.

    Here are some other ideas for serving:

    • with some naan bread;
    • with a dollop of yogurt or plant-based yogurt on top;
    • with some extra hot sauce, cayenne or sliced chillies to make it extra hot;
    • for a low carb option you could serve the curry up in some lettuce leaves;
    • add a handful of baby spinach and stir through before serving for some extra greens.

    Packs well for lunch the next day too which is always an added bonus.

    Curried cauliflower serving over a bed of rice and topped with chillies, cilantro and lime

    Storing, Freezing and Meal Prepping

    Store cooked cauliflower curry in an airtight container in the fridge for up to 4 days.

    This can also be frozen in a freezer-safe container for up to 3 months.

    Allow thawing overnight before reheating to prevent the cauliflower from becoming soggy.

    Meal Prep Freezer Tip: If you have some cauliflower that you need to use up, you can add all of the uncooked ingredients to a freezer-safe bag and freeze. When it comes time to use it, simply add everything to the instant pot, along with a cup of water, and cook for 5 minutes.

    A spoonful of curry being lifted from a bowl

    Frequently Asked Questions

    Can I Use Frozen Cauliflower?

    Yes.
    No need to adjust the cooking time.

    Can This Be Meal Prepped?

    Yes.
    Simply chop all of the ingredients and store them in a container until you are ready to cook them.
    Uncooked ingredients can also be frozen in a freezer-safe bag, and poured (still frozen) into the instant pot when needed.
    In this instance, we will not be sautéeing the onions, garlic, and ginger, so some of that flavor will be missing.

    Can This Be Made In The Slow Cooker?

    Yes.
    Follow the instructions as listed and cook in the slow cooker on high for 3-4 hours, or on low for 6-8 hours.

    Can This Be Made On The Stove Top?

    Yes.
    To make this on the stovetop simply sauté the onion and garlic in a little bit of olive oil, add the rest of the ingredients, and simmer for 10 minutes or until everything is tender.

    Can This Be Frozen?

    Yes.
    Freeze uncooked ingredients in a freezer-safe bag and simply pour into the instant pot, add one cup of water, and cook for 5 minutes.
    Freeze cooked cauliflower curry in a freeze-safe container for up to 3 months.
    Allow to thaw overnight before reheating to prevent soggy cauliflower.

    How To Reheat?

    Reheat in the microwave or on the stovetop for about 2-3 minutes.

    Need More Instant Pot Meals?

    The instant pot is just perfect for bringing together nutritious and delicious meals on a busy weeknight.

    Why not try one of these recipes next:

    • Super Moist Pressure Cooker Whole Chicken (Instant Pot)
    • Instant Pot Turkey and Sweet Potato Chilli (plus stovetop)
    • Moroccan Instant Pot Split Pea Soup
    • Instant Pot Egg Curry from Easy Indian Cookbook

    Happy Eating.

    xx

    Recipe

    cauliflower curry served on a bed of steamed rice and topped with cilantro, lime slices and red chillies

    Weeknight Cauliflower Curry Recipe

    This quick and easy cauliflower curry recipe is perfect for a busy weeknight. Made in the instant pot means there will be fewer dishes, and the meal will come together in no time. Using pantry staples means this is a recipe that will make it onto your regular meal rotation in no time.
    5 from 10 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 5 mins
    Coming to pressure 20 mins
    Total Time 35 mins
    Course Dinner
    Cuisine American, Indian
    Servings 8 serves
    Calories 166 kcal

    Ingredients
      

    • 2 tablespoons extra virgin olive oil
    • 1 brown onion diced
    • 3 cloves garlic minced or grated
    • 2 tablespoons fresh ginger grated
    • 1 large head of cauliflower cut into similarly sized florets
    • 1 can (14oz/400g) full fat coconut milk
    • 1 can (28.8oz/800g) diced tomatoes
    • 1 tablespoon garam masala
    • 2 teaspoons yellow curry powder
    • 1 teaspoon sriracha (add more if you want it more spicy)
    • 1 teaspoon ground turmeric
    • 1 tablespoon lime juice
    • ½ teaspoon lime zest
    • salt and black pepper to taste
    • ¼ cup fresh cilantro chopped
    Prevent your screen from going dark

    Instructions
     

    • Select sauté mode on the instant pot, add oil and sauté onion, garlic, and ginger until the onion is translucent.
    • Add the rest of the ingredients except fresh cilantro
    • Close the lid of the instant pot, seal the valve and select high pressure,  cook for 5 minutes (it will take about 20 minutes for the pressure to rise and start cooking)
    • Once cooked, release the pressure immediately, open the lid carefully. Serve on rice if desired, sprinkle cilantro on top.

    Notes

    Storing Leftovers
    Leftover curry can be kept in the fridge for up to 4 days if stored correctly.
    Freezer Instructions
    Leftover cauliflower curry can be stored in the freezer for up to 3 months. To reheat the curry, thaw it overnight that the cauliflower doesn’t get soggy.
    Uncooked curry ingredients can be frozen in a freezer-safe meal.
    Simply empty the frozen ingredients, along with 1 cup of water into the instant pot and cook for 5 minutes.

    Nutrition

    Calories: 166kcalCarbohydrates: 10gProtein: 3gFat: 14gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 116mgPotassium: 468mgFiber: 3gSugar: 3gVitamin A: 101IUVitamin C: 43mgCalcium: 49mgIron: 3mg
    Keyword cauliflower curry recipe, instant pot cauliflower curry
    Tried this recipe?Leave a comment HERE and let us know how it was!

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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    Reader Interactions

    Comments

    1. Linda says

      February 23, 2022 at 9:34 am

      This curry is so delicious and weeknight dinner gets so much easier with the help of Instant Pot

      Reply
    2. Anne says

      February 23, 2022 at 12:06 am

      Wow, this is so delicious! And with all the curry flavor my kids don't even mind it being vegetarian.

      Reply
    3. Jennifer says

      February 22, 2022 at 11:13 pm

      There's so much crazy good flavor in this simple recipe! It's our new go-to for Meatless Mondays!

      Reply
    4. Mandy Applegate says

      February 22, 2022 at 8:28 pm

      I made this for our Friday night curry and everyone loved it!

      Reply
    5. Sherry says

      February 22, 2022 at 2:55 pm

      Your cauliflower curry soup recipe was so super tasty and easy to make. Thank you for a great recipe!

      Reply
    6. Lynn Polito says

      February 22, 2022 at 1:33 am

      This is so delicious! My family loves this recipe!

      Reply

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    Recipe Rating




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    Hello and welcome, I'm Donna!

    I am so glad you are here!

    Since I have a part-time job, 3 little kids, and a love of good food (as do you I assume), I have learned how to get the most out of the kitchen in the smallest amount of time.

    Forget about hunting down weird ingredients and making trips to specialty shops.

    We are going to make the most of what is available at the store and farmer's markets all whilst enjoying some delicious meals the whole family (hopefully...if you have fussy eaters I guarantee nothing) will enjoy.

    Pop on that apron and let's get creative in the kitchen!

    More about me →

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