A Creamy Thai-Inspired Cauliflower Curry with Mung Beans and Bold Spices
This Cauliflower Red Curry brings together tender cauliflower florets, hearty mung beans, and a creamy Thai-inspired red curry sauce for a comforting, flavorful meal. Made with lite coconut milk, red curry paste, tamari, and fresh lime juice, the sauce delivers a delicious balance of savory, spicy, and tangy flavors without requiring added oil.
Ready in approximately 25 minutes, this plant-based curry is an easy option for a satisfying lunch or dinner. With 29 grams of protein and 15 grams of fiber per serving, it combines vegetables and legumes into a substantial meal that's both nourishing and full of flavor.
Cauliflower Adds Texture and Cruciferous Vegetable Nutrition
Cauliflower is the centerpiece of this recipe, absorbing the rich flavors of the red curry sauce while maintaining a pleasantly tender texture. Cooking the florets until just al dente prevents them from becoming overly soft, creating a satisfying contrast with the creamy sauce and mung beans.
As a cruciferous vegetable, cauliflower provides fiber, vitamin C, folate, and naturally occurring plant compounds called glucosinolates. These compounds can be broken down into biologically active substances, including isothiocyanates, which researchers continue to study for their potential roles in supporting cellular health.
Mung Beans Provide Plant-Based Protein and Fiber
Split mung beans, also known as moong dal or petite golden lentils, add substance to this curry without overpowering its bold flavors. Their mild, slightly earthy taste pairs beautifully with the cauliflower and aromatic sauce, while their soft texture helps make the dish especially comforting.
Mung beans are a valuable source of plant-based protein, complex carbohydrates, fiber, and minerals such as iron and magnesium. Like other legumes, they contain slowly digested carbohydrates and fiber that contribute to fullness and support digestive health. Together with the other ingredients, they help this curry deliver 29 grams of protein per serving.
Thai Red Curry Paste Brings Aromatic Flavor and Warmth
Thai red curry paste provides much of the flavor that makes this dish so inviting. Typically made with ingredients such as red chilies, garlic, lemongrass, and aromatic spices, it creates a complex blend of heat, fragrance, and savory depth.
The curry paste is blended with tamari, lime juice, vegetable broth, and lite coconut milk to create a smooth sauce that coats the cauliflower. Optional cayenne pepper lets you increase the heat if you prefer a spicier curry.
Lite Coconut Milk Creates a Creamy Curry Sauce
Coconut milk gives Thai-inspired curries their characteristic smoothness, helping balance the intensity of the chili paste and other seasonings. This recipe uses lite coconut milk to create a creamy consistency with less fat than traditional full-fat coconut milk.
Combined with vegetable broth, the coconut milk creates a sauce that's rich in flavor without being overly heavy. The finished recipe contains 7 grams of fat per serving, making it a lighter alternative to many coconut-based curries.
Lime, Garlic, and Red Onion Balance the Spices
Fresh garlic and red onion form the aromatic foundation of the curry. Sautéing them in a small amount of vegetable broth helps soften their sharper flavors and develop a savory base without using added oil.
Lime juice brings acidity that balances the richness of the coconut milk and the heat of the curry paste. Fresh cilantro adds a bright, herbaceous finish, making the final dish taste fresh despite its deeply savory flavors.
Bring It All Together
This Cauliflower Red Curry shows how a handful of vegetables, legumes, and aromatic ingredients can come together to create a deeply flavorful meal. Tender cauliflower, creamy mung beans, and a vibrant red curry sauce deliver a satisfying combination of textures, while lime juice and cilantro keep every spoonful fresh and balanced.
With 29 grams of plant-based protein, 15 grams of fiber, and just 7 grams of fat per serving, it's a delicious way to enjoy a comforting Thai-inspired curry while keeping whole plant foods at the center of your plate.
Cauliflower Red Curry
Ingredients
- ½ cup (104g) Split Mung Beans (Moong Dal) - Available in 16-ounce bags
- 2 cups (111g) Vegetable Broth, Low Sodium - Available in 32-ounce cartons
- ½ cup (97g) Red Onion - About 1 medium-sized onion
- 4 (12g) Garlic Cloves - About 1 medium-sized bulb
- 10 cups (1070g) Cauliflower (chopped into florets) - About 2 medium-sized heads
- ½ cup (120g) Lite Coconut Milk - Available in 13.5-ounce cans
- ¼ cup (57g) Thai Red Curry Paste - Available in 4-ounce jars
- ¼ cup (72g) Tamari - Available in 10-ounce bottles
- ¼ cup (61g) Lime Juice - Juice from 1 ⅓ limes
- ⅛ tsp (1g) Cayenne Pepper (optional, to taste) - Available in spice jars
- ½ cup (8g) Cilantro (chopped) - About 1 medium-sized bunch
Instructions
- Cook the split mung beans (moong dal) according to package instructions. Set aside.
- Heat a few tablespoons of vegetable broth in a sauté pan over medium-high heat. Add the red onion and garlic and sauté until they begin to soften. Add the cauliflower florets and cook for 5 minutes, stirring occasionally and adding more broth as needed to prevent sticking.
- In a blender, combine the remaining vegetable broth, lite coconut milk, Thai red curry paste, tamari, lime juice, and cayenne pepper, if using. Blend until smooth.
- Pour the curry sauce over the cauliflower and bring to a simmer. Continue cooking until the cauliflower is tender but still slightly firm.
- Add the cooked mung beans to the sauté pan and stir until everything is well combined and heated through.
- Divide the curry between bowls, garnish with the chopped cilantro, and serve. Enjoy!
Notes
- Leftovers: Refrigerate in an airtight container for up to 5 days. Reheat in the microwave or on the stovetop before serving, adding a splash of water if needed.
Nutrition
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