Cauliflower curry

Cauliflower Curry Recipe (Curried Cauliflower)

By Swasthi on October 31, 2022, Comments, Jump to Recipe

This Cauliflower Curry is the perfect one-pot vegetarian dish when you’re after a healthy yet delicious and quick meal. It is vegan and naturally Gluten-free. Serve this Cauliflower Curry over some fluffy Basmati Rice or flavored rice like Jeera rice or Turmeric rice. It also goes well with flatbreads like Chapati, roti, Naan or Plain Paratha. This recipe takes just 30 minutes from start to finish and am sure you will love it for the great Indian flavors and ease of cooking.

Cauliflower Curry

About Cauliflower Curry

Cauliflower Curry is a Indian dish where cauliflower florets are cooked with a sauce consisting of onions, tomatoes, spices and herbs. There are numerous ways a curried dish is made with varying ingredients like coconut milk, cream, yogurt etc.

Most Indian curries are made the basic way by with pantry staples and this cauliflower curry is no exception. Our everyday Indian curries are not creamy or buttery and do not have a smooth sauce like those served in the restaurants.

This cauliflower curry is made much the same way without the use of any fancy ingredients and has a chunky curry base (sauce). If you have picky eaters at home, you may puree the onion tomato masala before adding the cauliflower.

Indians living in India make use of fresh tomatoes for their cooking as they are easily available all round the year. Canned tomatoes and bottled tomato puree is not used. However if fresh tomatoes are a seasonal thing where you live, substitute with canned tomatoes.

Cauliflower and chickpeas make a fantastic combo. You can also include 1 cup of prepared chickpeas (boiled or canned) in this recipe. Check this fast Chickpea Curry for tips and ideas on how to use chickpeas in a curry.

If you love tofu, you can also use some marinated and pan-fried tofu in this recipe. You may refer this Tofu Curry post to prepare and pan fry tofu before using in this recipe.

If you are new to Indian Cuisine, you may scroll down & read the tips and variations section before you make the dish.

More Cauliflower Recipes
Cauliflower Stir Fry
Gobi manchurian
Gobi masala
Aloo gobi
Gobi pakoda
Gobi 65
Cauliflower kurma

How To Make Cauliflower Curry (Stepwise Photos)

Prepare 1 medium head of cauliflower. (You will use 2 heaped cups or 250 grams of cauliflower florets.)

1. This step is optional & you may simply rinse the florets under running water and drain them. This step helps to get rid of small bugs or worms hidden in the florets. Heat 3 cups of water in a pot, until slightly hot to touch (not boiling hot). Add the cauliflower florets to the hot water and set aside for 5 mins. Later drain the water and rinse them under running water. Drain completely & set them aside.

blanching cauliflower

2. On a low to medium flame, heat 2 tablespoons oil in a pan. Add ½ teaspoon cumin seeds and ¼ teaspoon mustard seeds. When they pop add 1 sprig curry leaves and fry for 30 to 60 seconds.

tempering spices in oil

3. Add 2 medium finely chopped onions (1¼ cups) and 1 chopped green chili. Saute until they turn golden.

frying onions to make cauliflower curry

4. Add 1 tablespoon ginger garlic (chopped or paste). Saute until the raw smell goes away. This takes about 30 to 60 seconds.

sauteing ginger garlic

5. Add 1 cup finely chopped tomatoes and ¾ teaspoon salt. Cook until they turn completely mushy.

adding tomatoes and salt

6. Add 1 teaspoon garam masala, ¼ teaspoon turmeric, ½ teaspoon coriander powder and ½ to ¾ teaspoon red chili powder.

addition of spice powders

7. Stir and saute for a minute or 2.

onion tomato masala for gobi curry

8. Add cauliflower and stir fry for about 1 to 2 minutes on a medium high flame. Pour half cup water and mix well. Do not pour a lot at one time. Mix and cook covered until cauliflower is tender. If needed pour more water in batches. I used 1 & 1/4 cup water in total.

pouring water

9. When done, cauliflower should be tender yet remain crunchy and not mushy. If there is a lot of water left in the pot, evaporate on a high heat. Taste test and add more salt if needed. Curry is ready at this stage.

perfectly cooked gobi curry in a white pot


10. Optional – If using coconut milk, then pour it and mix well. Cook for 2 to 3 mins. I used half cup fresh coconut milk. Do not add a lot of coconut milk to retain the spice levels and flavors.

pouring coconut milk

This is the consistency that goes good with rice or roti.

garnish cauliflower curry with coriander leaves

Garnish cauliflower curry with coriander leaves. Serve with Basmati Rice, Turmeric Rice, Chapati or phulka.

Cauliflower curry made with cauliflower, onions, tomatoes and spices

Here are some tips that may help you to make this dish delicious.

Pro Tips

Spice powders: This recipe uses garam masala along with red chilli powder and turmeric. You may replace garam masala with any curry powder or pav bhaji masala or sambar powder. Just adjust the quantities to suit your taste.

Whole spices: We usually don’t use a lot of whole spices for our everyday curry. It is just the mustard seeds and cumin seeds that go to the initial tempering. If you do not have them just skip.

Curry leaves: You can make this curry even without curry leaves. Since I always have them I used them here. You may also add a small bay leaf for a stronger aroma.

Coconut milk: Most times I make this cauliflower curry without any coconut milk. It tastes delicious even without it. But coconut milk adds volume, flavor and thickens the curry.

I used homemade coconut milk here. I extracted by blending half cup frozen coconut with half cup water. You can also use canned coconut milk.

Cauliflower: Often cauliflower has insects inside, so to get rid of them we blanch it in slightly hot water. You can however skip this if you do not prefer.

cauliflower curry


  • Veggies like green peas, potatoes or mushrooms also go well in this recipe.
  • Leafy greens like spinach or methi/fenugreek leaves can be used. I add about 1.5 cups of chopped spinach or handful of methi leaves.

Related Recipes

Recipe Card

cauliflower curry

Cauliflower Curry Recipe

Easy Indian cauliflower curry made with onions, tomatoes, spices and curry leaves. It goes well with basmati rice, naan or roti.
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For best results follow the step-by-step photos above the recipe card

Prep Time7 minutes
Cook Time23 minutes
Total Time30 minutes

Ingredients (US cup = 240ml )

  • 1 medium head of cauliflower (2 heaped cups florets, 250 grams)
  • 2 tablespoon oil
  • ¼ teaspoon mustard seeds (optional)
  • ½ teaspoon cumin seeds
  • 1 sprig curry leaves or bay leaf (optional)
  • cup onions chopped finely (2 medium)
  • 1 green chili slit or chopped (optional)
  • 1 tablespoon ginger garlic chopped finely or 1 tsp paste
  • 1 cup tomatoes – pureed or fine chopped (2 medium)
  • ¾ to 1 teaspoon salt (adjust to taste)
  • ¼ teaspoon turmeric (or haldi)
  • ½ to ¾ teaspoon red chilli powder (I used 1 tsp kashmiri chilli powder)
  • 1 teaspoon garam masala or curry powder (I used 1½ tsp)
  • ½ teaspoon coriander powder (optional)
  • ¾ to 1 cup water or coconut milk (I use 1¼ cup)



  • Clean cauliflower and chop the florets to desired sizes. Optional – heat 3 cups water in a large bowl, add cauliflower florets to the slightly hot water. Leave it for some time. Rinse them under running water and drain them.

How to Make Cauliflower Curry

  • Heat oil in a pan, on a low to medium heat. Add mustard and cumin. When they begin to sizzle add the curry leaves and fry for 30 seconds.
  • Add onions and green chilli. Saute until pink or golden.
  • Stir in ginger garlic and saute till a nice aroma comes out for about 30 to 60 seconds.
  • Then add tomatoes and salt. Saute until the tomatoes turn soft and mushy.
  • Add turmeric, red chilli powder, garam masala and coriander powder. Saute for 30 to 60 seconds until the masala smells aromatic.
  • Then add cauliflower florets and saute for 1 to 2 mins.
  • Pour ½ to 1 cup water or coconut milk and give a good mix. I used 1 cup water at this step. Young cauliflower releases lots of moisture, so be careful not to add a lot of water at one time.
  • Cover and cook until the cauliflower is tender but not mushy.
  • If needed add more water or coconut milk to bring the curry to a desired consistency. I added half cup coconut milk at this stage.
  • Taste the curry and add more salt if needed. Garnish cauliflower curry with coriander leaves.


  • Coconut milk: If using homemade coconut milk, please use the thin milk to avoid splitting.
  • Garam masala: If using coconut milk, add more spice powders. I used 1 tsp red chilli powder,1.5 tsps garam masala and 1/2 tsp coriander powder.
  • Blanching cauliflower (optional): We usually blanch the cauliflower before cooking just to bring out any tiny worms hid inside. To do this heat 3 cups water in a large bowl, add cauliflower florets to the slightly hot water. Leave it for some time. Rinse them under running water and drain them.

Alternative quantities provided in the recipe card are for 1x only, original recipe.

For best results follow my detailed step-by-step photo instructions and tips above the recipe card.


Watch Cauliflower Curry Video

NUTRITION INFO (estimation only)

Nutrition Facts
Cauliflower Curry Recipe
Amount Per Serving
Calories 230 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 8g50%
Sodium 678mg29%
Potassium 570mg16%
Carbohydrates 16g5%
Fiber 4g17%
Sugar 7g8%
Protein 4g8%
Vitamin A 617IU12%
Vitamin C 69mg84%
Calcium 46mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @SwasthisRecipes or tag #swasthisrecipes!

© Swasthi’s Recipes

This Cauliflower Curry Recipe was first published in September 2014. Updated & Republished in April 2020.

Cauliflower Curry Recipe (Curried Cauliflower)

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About Swasthi

I’m Swasthi Shreekanth, the recipe developer, food photographer & food writer behind Swasthi’s Recipes. My aim is to help you cook great Indian food with my time-tested recipes. After 2 decades of experience in practical Indian cooking I started this blog to help people cook better & more often at home. Whether you are a novice or an experienced cook I am sure Swasthi’s Recipes will assist you to enhance your cooking skills. More about me

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5 stars
Tried this today and it was really nice! It was fairly quick and easy to do. I kept it simple, without the coconut milk, mainly because I was rushing a bit, but also because I wanted to try it less creamy. Thank you for sharing the recipe 🙂

5 stars
This was incredibly delicious!
I can’t even believe it, honestly!
I cook really flavorful stuff all the time, but this is the most flavorful recipe I’ve made, possibly!
Amazing. And just a humble cauliflower and spices! Wow!!! Indian food rocks!
Thank you so much for the recipe. 🌺

Would like know if I could add chicken with this this recipe. Is this kids friendly meals. Meaning, is spicy for kids? My little cousin like the curry chicken cauliflower that I made the Thai version one.. and I want to try tis recipe.

5 stars
I used canned tomatoes and it was very quick and easy to make. Tasted great too! Would make again!

5 stars
Really nice.
Served with some parathas

5 stars
Has anyone tried adding lentils to this dish? If so, did you add them raw at the cauliflower stage? Did you need more coconut milk?

This recipe sounds so good and easy to me. However I am not clear about 250 grams of florets. Do I use one large head of cauliflower?

5 stars
This cauliflower curry recipe is so much better than others that I’ve tried. It’s absolutely delicious.

5 stars
Hero Swasthi. I’ve made the cauliflower curry a few times. My family really likes it. I got a large head of cauliflower which will make a couple of recipes. I was wondering if you can freeze the curry after it is made.

Thank you for your prompt response. I’ll be making a double recipe this week.

Are u using black or brown moutard seess ? Thanks

5 stars
I cook this often, great recipe.(Czech Republic)

5 stars
I love all of Swasthi’s recipes. I tried this one this evening- done in 45 minutes and I’m slow with prep and that’s included! Absolutely delicious. My husband said it’s an instant favorite.

5 stars
Amazing recipe, we all enjoyed it
Can this be frozen!

5 stars
Hi Swasthi,
Thanks for sharing your recipes. I tried cauliflower curry tonight and my entire family liked it, especially my wife.
Will try all your recipes.
Awesome work. God Bless.

5 stars
Another excellent recipe…as others have said my go-to site for delish homemade meals…always on point. Thank you for sharing your recipes bc I get bored of eating the same things the same way as I have prepared them for years…your recipes are always delicious and different from mine. Thanks again 🙂

5 stars
Great Recipe, Swasthi!
It’s simmering gently right now and the house smells FANTASTIC!
I substituted a ripe, red Serrano Chili & upped the ginger/garlic.

5 stars
Very simple and tasty. Tasted good even without garam masala, since I didn’t have

Very delicious yummy n mouth watering.

5 stars
Yummy n delicious

I’ve made this recipe about 4 times now, and everyone who has had it has asked for the recipe, too. Making it again tomorrow for a dinner party. Really, really good! Thanks!

5 stars
2nd time making this recipe! Thank you so much it is very easy to prepare and delicious!