A gashi is a thick coconut based stew from the coastal region of Mangalore, India. Cauliflower is mild and soothing on its own, but it can stand up to its share of assertive spices. The cauliflower is lightly sautéed in a blend of savory and fragrant spices (fenugreek, cumin, coriander, black pepper, and cinnamon) and then simmered until fork tender. Serve with either your choice of rice or piping hot naan.

Cauliflower Gashi: Spicy Cauliflower Curry [Vegan, Grain-Free]






Cooking Time




  • 1 1/2 teaspoons whole cumin seeds
  • 1 teaspoon coriander seeds
  • 1/4 teaspoon fenugreek seeds
  • 1 teaspoon black peppercorns
  • 1 stick (about 2 inches) cinnamon, broken into smaller pieces
  • 1 tablespoon freshly grated ginger
  • 1 1/2 teaspoons salt
  • 1 teaspoon turmeric
  • 1 large cauliflower, cut into small pieces
  • 2 to 3 tablespoons oil
  • 1 teaspoon mustard seeds
  • 8 to 10 curry leaves
  • 2 to 3 whole red chilis, lightly crushed
  • 1 medium-sized red onion, chopped
  • 1 1/2 cups coconut milk
  • 2 tablespoons lime juice (optional)
  • Cilantro, to garnish


  1. Place the cumin, coriander, fenugreek seeds, black peppercorns, and the cinnamon in a spice grinder and grind to a smooth powder.
  2. Place in the mixing bowl with the ginger, salt, and turmeric. Toss the cauliflower to coat with the mixture.
  3. In a large cooking wok, heat the oil and add in the mustard seeds and wait until they crackle. Add in the curry leaves, red chilis, and the onion and sauté lightly for 3 to 4 minutes.
  4. Add in the cauliflower and cook on low heat stirring frequently until the cauliflower is lightly browned and the spices and fragrant.
  5. Add in the coconut milk with about 1 cup water and cover and simmer the cauliflower for 20 minutes until tender.
  6. Stir well and check the seasonings.
  7. Sprinkle with the cilantro and lime juice and serve.

Nutritional Information

Per Serving: Calories: 315 | Carbs: 22 g | Fat: 23 g | Protein: 6 g | Sodium: 724 mg | Sugar: 8 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.