Cauliflower Tomato Curry (without coconut milk) + keep your immune system strong

Cauliflower with Spicy Tomato Sauce | Cauliflower, tomatoes and spices help keep your immune system strong and healthy, deliciously. Easy, vegetarian recipe.

Hearty enough to be a vegetarian entree, Cauliflower Tomato Curry helps keep your immune system strong and healthy, deliciously, especially during flu season.

How to make Cauliflower Tomato Curry

In this Cauliflower Tomato Curry recipe I go big on spices and vegetables. Literally. I steamed the whole head of cauliflower. Yep, just plopped it in a pan and steamed if for about 10 minutes. A bag of fresh or frozen cauliflower also works.

trim leaves and core
garlic, ginger, cumin, coriander, red pepper flakes
heat spices
canned tomatoes with spices in pan
stir in canned tomatoes

The ingredients

cauliflower head, canned tomatoes, fresh ginger and garlic with spices on cutting board
cauliflower, canned tomatoes, garlic, ginger, spices

Tomatoes, cauliflower, and spices bring bold flavors and lots of antioxidant compounds to help keep your immune system strong and healthy

  • Cauliflower is a health boosting, cancer-fighting crusader. Each bite has vitamin C, potassium, and fiber and glucosinolates.
  • Canned tomatoes deliver convenience plus vitamin C, potassium, lycopene and fiber.
  • Spices add pizzaz and help reduce inflammation and strengthen cells.

How to serve

I serve this as an entree for two, as a side dish for 4-6. Good hot or room temperature. It’s good along side fish, poultry or beef. Or warm pita.

Eating for better health

A benefit of this recipe is eating for better health.

Before dinner I felt fine. During dinner I noticed a scratchy throat. After dinner, I was sick.

I had the flu. It was a rough week with symptoms that I don’t wish on anyone. But sudden onset is a telltale sign you have the flu. Here are more flu facts.

Flu facts


The number of days you can spread the flu before symptoms develop and up to 5 to 7 days after becoming sick. Yikes! You don’t even know you’re sick ;-(

3 to 4

The number of days the flu will make you feel like you’ve been hit with a truck. That is tired and achy, have a headache and fever, with cough and fatigue. Though it could last up to 2 weeks.

3 to 5

The minutes the flu virus survives on your hands.


The number of feet flu germs can spread by a sneeze or cough from an infected person.


The hours the flu virus can live on a surface.


The number of seconds you should wash your hands to prevent spreading (or picking up) the flu.

Stop the spread of flu

The Centers for Disease Control and Prevention (CDC) says washing your hands is a top defense to stop the spread of germs and the best way to reduce your exposure to the flu virus (COVID virus too). Soap, water and 20 seconds of scrubbing is what it takes. Germs can get into the body though the eyes, nose and mouth, places we touch without even realizing it. If soap and water are unavailable, use an alcohol-based hand sanitizer that contains at least 60% alcohol to clean hands.

Sneeze or cough? Tissue, please!

Cover your mouth with a tissue when you sneeze or cough, or cough into your arm. The flu virus survives only 3 to 5 minutes on your hand, but left behind on another surface, it can live up to 48 hours. Think about the things you touch in a day that can hold the flu virus — cell phones, remote controls, computer keyboards, doorknobs, sponges, toothbrushes, soap dispensers, shopping carts, refrigerator door handles, handrails and the buttons of microwaves, vending machines, elevator, and ATMs.

How to wash your hands

Though we’ve been doing its for ever, there are best practices for it. 🙂 Washing your hands helps prevent spreading those sick germs. Soap, water and 20 seconds of scrubbing is what it takes. Germs can get into the body though the eyes, nose and mouth, places we touch without even realizing it. If soap and water are unavailable, use an alcohol-based hand sanitizer that contains at least 60% alcohol to clean hands.

How to kill the flu virus

Flu viruses are killed by heat above 167° F. Common household cleaning products also kill the virus, including products contains chlorine, hydrogen peroxide, detergents (soap), alcohols and iodine-based antiseptics.

The CDC recommends a flu vaccine as the best way to reduce the risk of getting the flu and it may make the illness milder if you do get sick. Doctor’s and public health offices plus many drug stores and grocery stores offer them.

What to eat when you have the flu

If you do get the flu, fluids may help you feel better, sooth a sore throat and relieve congestion. Fever, runny nose, and coughing dehydrate you so sip some chicken soup, broth, juice, hot lemon water, tea or chocolate.

Though foods don’t prevent you from getting the flu, your best way to stay strong is to live a healthy lifestyle. Eating fruits and vegetables, whole grains and lean protein, being physically active, getting adequate sleep, reducing stress, and not smoking keep your immune system healthy.

After having COVID and losing my taste and smell, I developed 2 resources to help others. Maybe you or someone you know could benefit.

Cauliflower with Spicy Tomato Sauce poured over
Cauliflower, tomatoes and spices help keep your immune system strong and healthy, deliciously.

Pin it for later!

cauliflower topped with tomato sauce

Cauliflower fans, try this Roasted Cauliflower Fettuccine. A favorite at my house, but one of the most popular recipes on the blog!

High Five Fiber Challenge

Cauliflower and tomatoes provide fiber. Foods with fiber can help you improve your health so I created a free, 5-day challenge you can join by clicking this link. You’ll get tips and tools, resources and recipes to create your own roadmap to meet your fiber goals. Don’t ya? Won’t ya? Seriously, it’s only 5 days 😉 Find it right here.

P.S. Hungry for more healthy eating tips and recipes? Sign up for my newsletter here.


Cauliflower Tomato Curry

Hearty enough to be a vegetarian entree, cauliflower, tomatoes and spices                                                 help keep your immune system strong and healthy, deliciously.

  • Author: Judy Barbe
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Category: Vegetable
  • Method: stove
  • Cuisine: Indian


  • 1 head fresh cauliflower, or 16-ounce bag fresh or frozen
  • 2 teaspoons oil, canola, olive or coconut
  • 1 teaspoon fresh ginger, minced
  • 1 teaspoon fresh garlic, minced
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • ½ teaspoon ground turmeric
  • ½ teaspoon salt
  • ½ teaspoon cayenne
  • ½ teaspoon red chile flakes
  • 1 14.5 ounce can diced or crushed tomatoes


  • Cook: If using head of cauliflower, remove green outer leaves and thick tough stem from fresh cauliflower. Add a cup of water to a pot big enough to hold the cauliflower. Heat water to boiling. Add cauliflower. Cover with lid. Cook cauliflower until crisp tender, about 10 minutes. Remove from heat, set aside. If using a bag of cauliflower florets, cook according to package directions.
  • Cook this: Meanwhile, heat oil in medium-sized pan over medium heat. Add ginger and garlic; cook, stirring until ginger browns but doesn’t burn, about 3 minutes. Stir in the dry spices, coriander, cumin, turmeric, salt, cayenne and red chile flakes. Stir until fragrant, about 1 minute. Pour in canned tomatoes. Heat through, about 5 minutes. Pour mixture over cauliflower. Serve immediately or a room temperature.


Look for cauliflower that is creamy white and a tight, compact head. Avoid those with brown spots. Fresh cauliflower can be stored in the refrigerator for up to 5 days.

If you want to add unsweetened canned coconut milk, pour in 1/2 to 1 cup as the tomatoes heat.


  • Serving Size: 1/4 of the cauliflower
  • Calories: 75

Keywords: vegetarian dinner, spicy cauliflower, how to cook cauliflower, vegetable with Indian spices, curry without coconut mil,, vegan cauliflower curry

whole roasted cauliflower nestled on plate of spice tomato sauce


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