Cauliflower Chickpea Curry


This pressure cooker recipe was submitted by Shelby Kinnaird of the Diabetic Foodie.

The first time I tried this recipe, I used a frozen cauliflower-carrot-broccoli combination, and the broccoli got way overcooked. Since most frozen vegetable mixtures contain broccoli, I went with a bag of cauliflower and a bag of carrots instead. The list of ingredients may look long, but the dish comes together without much hands-on time.

Prep Time: 12 minutes; Cook Settings: Sauté, High; Sauté Time: 7 minutes; Pressure-Up Time: 21 minutes; Cook Time: 3 minutes; Release: Natural; Release Time: 30 minutes; Finishing Time: 5 minutes; Total Time: 1 hour, 18 minutes
Nutritional content per serving (1 cup): 160 Calories; 4g Total Fat; 5g Protein; 21g Carbohydrates; 8g Sugar; 5g Fiber; 292 mg Sodium.



  • 2 tablespoons avocado oil
  • 1 medium onion, chopped
  • 11⁄2 tablespoons minced garlic
  • 1 tablespoon peeled and minced fresh ginger
  • 11⁄2 tablespoons Garam Masala
  • 1 teaspoon ground turmeric
  • 1⁄2 teaspoon kosher salt
  • 1 tablespoon tomato paste
  • 1 cup Vegetable Broth or Water
  • 1 cup light coconut milk
  • 1 (15-ounce) can diced tomatoes
  • 1 (15-ounce) bag frozen cauliflower florets
  • 1 (15-ounce) bag frozen carrots
  • 11⁄2 cups Salt-Free Chickpeas
  • 2 cups baby spinach, optional
  • Lime wedges, for serving
  • 2 tablespoons chopped fresh cilantro

Substitution tip: Use low-sodium vegetable broth from a carton or can. Use canned chickpeas (rinsed and drained). If you don’t want to make your own garam masala, you may be able to find it in the spice aisle in your grocery store.

1. Set the electric pressure cooker to the Sauté setting. When the pot is hot, pour in the avocado oil.

2. Sauté the onion for 3 to 5 minutes, until it begins to soften.

3. Add the garlic, ginger, garam masala, turmeric, salt and tomato paste. Stir for a minute or two until fragrant then hit Cancel.

4. Stir in the broth, coconut milk, tomatoes and their juices, cauliflower and carrots.

5. Close and lock the lid of the pressure cooker. Set the valve to sealing.

6. Cook on high pressure for 3 minutes.

7. When the cooking is complete, hit Cancel and allow the pressure to release naturally.

8. Once the pin drops, unlock and remove the lid.

9. Stir in the chickpeas and spinach (if using). Replace the lid for about 5 minutes or until the chickpeas warm up and the spinach wilts.

10. Garnish with cilantro (if using) and serve with a squeeze of fresh lime juice.

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WRITTEN BY Shelby Kinnaird , POSTED 05/10/19, UPDATED 11/28/22

Shelby Kinnaird, author of The Diabetes Cookbook for Electric Pressure Cookers and The Pocket Carbohydrate Counter Guide for Diabetes, features recipes and tips for managing diabetes on her website, Diabetic Foodie. Shelby is on the DiabetesSisters board of directors and leads two support groups in Richmond, Virginia. She is also a member of the American Diabetes Association’s Virginia Advocacy Council.