Cauliflower And Coconut Milk Stew Recipe

This stew is different from a traditional stew that is made with a combination of pureed tomatoes, oats, coconut milk, and mildly spiced with bay leaf and cardamom. It makes a great dish to serve with appam.

Cooking time
30 min



Fit Foodie Recipe Score


Regular Recipe Score

Fit Foodie Meter was developed in consultation with the Indian Dietetic Association

This stew is made healthier than the original with the use of less coconut milk, addition of low calorie veggies and addition of oats.


  • 1 head cauliflower, cut into florets
  • 1 packet, Saffola Peppy Tomato Oats
  • 2 cloves garlic, grated
  • 1 bay leaf
  • 2 cardamom pods, pounded
  • 1/2 teaspoon black peppercorns, coarsely pounded
  • 1/2 teaspoon red chili powder
  • 1/2 teaspoon turmeric powder
  • 1 cup homemade tomato puree
  • 1/4 cup coconut milk
  • salt to taste
  • a small bunch of coriander leaves, finely chopped
  • Saffola oil for cooking
  • 1 cup of water

How to make Cauliflower And Coconut Milk Stew

  • To begin, steam the cauliflowers in a steamer along with a pinch of salt for about 3 to 4 minutes, until it is almost done. Once done, keep it aside.
  • Heat a teaspoon of oil in heavy bottomed pan; add the garlic and the bay leaf, and sauté for a few seconds. Add the tomato puree, oats, 1 cup of water, turmeric powder, black peppercorns, cardamom powder and chili powder. Stir well to combine and bring it to a brisk boil. 
  • Once the tomatoes come to a brisk boil, add the cauliflower florets, the coconut milk and salt to taste.
  • Stir and simmer for 10 minutes until the cauliflower is cooked through and absorbed all the spices. Once done, check the salt and spices and adjust to suit your taste.
  • Stir in the freshly chopped coriander leaves and serve. 

Leave a comment Your email address will not be published. Required fields are marked*

contribute healthy & tasty recipes

If you’d like to share a healthy & tasty recipe with the other fit foodies, submit it today.

ask our experts

If you have any queries related to any fit foodie recipe, feel free to drop in a line, our expert will reply to you at the earliest.