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Creamy Cruciferous Curry

Creamy Cruciferous Curry

Serves: 6

Category: Soups and Stews
Author: Kelleen Simons
Tags: Anti-Cancer/High Micronutrient

Average Rating: 
Rated by: 30 members

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This flavorful, Indian-inspired curry contains both cauliflower and kale for a double dose of cruciferous goodness. Pair it with a simple salad of mixed greens.

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2 onions, finely diced
4 cloves garlic, minced
3 carrots, diced
3 parsnips, diced
2 cups unsweetened soy, hemp or almond milk
1 head cauliflower, cut into small florets
2 cups sliced mushrooms
1 tablespoon curry powder
1 teaspoon turmeric
1 teaspoon cumin
1 pound kale, tough stems removed, leaves chopped
1 cup frozen green peas, thawed
2 cups cooked chickpeas or canned, no salt added or low sodium, drained
1/2 cup raw cashews, chopped


In a large stock pot over medium heat, water saute onions, garlic, carrots and parsnips until onions are translucent (about 5 minutes).

Stir in non-dairy milk, cauliflower, mushrooms, curry powder, turmeric, and cumin and cook for 10 minutes, covered, over medium low heat.

Stir in kale, green peas, and chick peas and continue to cook, covered for another 15 minutes or until vegetables are tender.

Top each serving with chopped cashews.

Calories 320; Protein 16 g; Carbohydrates 49 g; Total Fat 9.1 g; Saturated Fat 1.4 g; Cholesterol 0 mg; Sodium 144 mg; Fiber 11.6 g; Beta-Carotene 9795 ug; Vitamin C 126 mg; Calcium 208 mg; Iron 5.8 mg; Folate 204 ug; Magnesium 139 mg; Zinc 2.7 mg; Selenium 12.8 ug

Comments (17):



12/04/2011 04:12 PM

Rated this recipe:

12/4/11 FABULOUS taste. Easy to make.


06/06/2012 12:21 PM

Rated this recipe:

Delicious! Wonderful on a bed of greens.


06/26/2012 01:18 AM

Rated this recipe:

My 10 yo is even looking forward to leftovers!


09/24/2012 03:35 PM

Rated this recipe:

Delicious! Gave some to my coworker who is a vegetarian and he thought it was great! Its great served over rice or a bed of greens. Will be making again


11/07/2012 11:22 AM

Rated this recipe:

This is very delicious, even without the cashews. I added extra soy milk for cooking the many vegetables, and decided the soup/stew was plenty creamy without the added nuts. Very tasty!!!


02/13/2013 10:34 AM

Rated this recipe:

Not one of my favorites. I used baby kale for this and that may have been a mistake, but it tasted grassy, and the combination of parsnips and carrots made is super sweet; too much so.


04/08/2013 11:26 PM

Rated this recipe:

I thought this was really good! I blended a half cup of cashews with 1 cup of the almond milk for a richer sauce. I also topped the whole dish with chopped cashews, dried coconut, and raisins. Next time I'd top it with cilantro too.


04/15/2013 09:16 AM

Rated this recipe:

I just calculated the calories in Calorie Count and got 346 cals for 1 serving (six servings per recipe). I like this curry a lot. Don't let the first couple of comments scare you off! I wonder if it was edited to remove coconut milk or something. I actually make it with carrot juice instead of soy milk and green beans or broccoli instead of parsnips, but I think the cal count will be similar with my amendments.
This comment was last edited on 04/15/2013 09:16 AM


04/27/2013 09:15 AM

Rated this recipe:

Not great but eatable. I used sweet curry and white beans since I didn't have chickpeas. There wasn't much flavor and it wasn't very creamy like some of the other curry dishes. Maybe some coconut milk would help with that.
This comment was last edited on 04/27/2013 09:17 AM


10/29/2013 09:28 AM

Rated this recipe:

This was a big hit in our house!
I made a quick almond milk in the blender to use in this dish. Husband especially loved it. I did not find it too sweet at all. And I think we will get much more than 6 servings from this one - it filled two glass storage jars, plus two servings (my size) that I froze, plus the serving I had when I made it. This creamy, stewy, dish is just what we like.


01/20/2014 02:40 AM

Rated this recipe:

The only substitution I made was to use white beans instead of garbanzo. Maybe after a day, this dish will taste better. I like it, but it isn't the best recipe I have tried.


01/08/2015 11:32 PM

Rated this recipe: (no rating)

Any ideas for a lower calorie substitute for all of those nuts? I limit my nut intake and usually prefer to put my small portion on my daily salad.....


01/12/2015 09:11 AM

Rated this recipe:

Lscoop, I am sure this would taste great without the cashews or a reduced amount.
This was delicious! For those of you who use bags of cauliflower florets, one head comes out to be about 4 cups. I measured the entire recipe and it came out to be just over 12 cups, so a serving according to the nutritional information would be 2 cups.
This comment was last edited on 01/13/2015 07:25 PM


07/16/2015 09:30 AM

Rated this recipe:

This curry is fabulous in that it is so satisfying. I like a lot of spice so cut the recipe in half and used the full spice (and extra). I reheated it the next day and served on a plate of baby spinach - (not sure I put in all the kale). This is a staple for me now.

Regarding your calorie calculations - 1/2 of this recipe serves 4 GENEROUSLY - so that is something to keep in mind.


12/29/2016 10:54 PM

Rated this recipe:

I prefer my greens on the side, sauteed with lots of mushrooms, Bragg's organic Sprinkle, onions, zucchini, a few shavings of fresh ginger and cilantro. 

I love this dish, but I add raisins to it. I don't put in the kale because I prefer a big kale salad on the side and a green smoothie in the morning, plus other steamed green veggies. 

The person who wondered about how to get just one serving at 320 calories, here's what you can do: Take half of what's in your pot. That's three of the six servings. Now take one third of that and you have one sixth of the total recipe, or 320 calories, since it makes enough for six.

This comment was last edited on 02/27/2017 01:16 PM


02/06/2017 11:13 AM

Rated this recipe: (no rating)

I LOVE this recipe! Make it often. I'd like to know what a serving size is please. I don't want to exceed (by very much) the 320 calories posted under the recipe. 


This comment was last edited on 02/06/2017 11:14 AM


02/27/2017 01:12 PM

Rated this recipe:

This is one of my favorite Dr. Furhman recipes, and it's so adjustable! Today I didn't have cauliflower or parsnips so I used eggplant. I water-sauteed it with the onions and carrots before moving on to the other ingredients. I tasted it before I added the beans and wow, what a yummy side dish this would add. For me, it wasn't spicy even after putting more than triple the amount of spices listed, plus some oregano and onion powder. Just fantastic! Sometimes I add raisins but as my sweet tooth diminishes, they're not necessary.