Quick Cauliflower Curry

This is the most satisfying and indulgent, eat-the-whole-bowl-and-don’t-feel-bad food that I know of. And it’s sooo easy to make; especially if you use pre-washed cauliflower. (I’m not a huge fan of having to soak and de-bug the cauliflower myself!)

Quick Cauliflower Curry

My first Thanksgiving as a Weight Watcher, I remember being impressed and amazed at the “Cauliflower Mashed Potatoes” that everyone was making at the time.

As you must know by now, I’m a total curry-head, so this is my take on that old recipe, with an Indian twist. Unfortunately, Indian food is often laden with fat and calories, and traditional Cauliflower Bhaje (my fav) can set you way back in points. It also takes time to develop flavors, and purchasing and toasting all the different spices can be expensive and time consuming. This is a super-easy way to get a curry fix, without breaking the PointsPlus bank!

Warning: I was banned from making it in our house because of the stench of the cauliflower cooking in the microwave (our house really retains cooking smells)… but I figure that’s better than my husband having to listen to me whine and moan about my big butt!!

On a more serious note—I’ve realized that I have to go back to taking care of myself and making and preparing the foods that keep me satisfied and in control. It makes me feel better about myself, and then I am a better wife and mother.

That’s the ONLY thing I miss from my single days—I could cook and eat whatever I wanted!

Fat-Free, Mashed Cauliflower Curry
Serves 2
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
49 calories
10 g
0 g
1 g
4 g
0 g
181 g
130 g
4 g
0 g
0 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 49
Calories from Fat 5
% Daily Value *
Total Fat 1g
Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
Sodium 130mg
Total Carbohydrates 10g
Dietary Fiber 4g
Sugars 4g
Protein 4g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 12 oz bag cauliflower florets, pre-washed (recommended: Trader Joe's)
  2. 1/2 - 1 teaspoon curry powder (depending on how spicy you like it)
  3. 1 teaspoon chicken flavor soup and recipe mix (recommended: Telma)
  4. 1 tablespoon hot water
  5. pinch of sugar
  6. few pinches of table salt, to taste
  7. freshly ground black pepper, about two turns
  1. Microwave cauliflower in the bag for about 4 minutes, following package directions, until very tender. Leave it to steam in the bag while you assemble the other ingredients.
  2. Mix the remaining ingredients together in a measuring cup.
  3. Transfer the cauliflower to a large bowl so that you can easily mash it. Pour the curry mix over the cauliflower and mash with a potato masher to desired texture. Mix well with a spoon to combine ingredients evenly.
  4. Taste for seasoning and add salt or more curry powder to your taste. Serve in your favorite bowl and enjoy! (Microwave for a 30 seconds if you like it piping hot like me!)
OrnaBakes http://www.ornabakes.com/

Author: Orna

Orna Purkin is the creator of OrnaBakes—where healthy meets yummy. As a former Weight Watchers Leader and Ambassador, her passion is to inspire others with her healthy recipes, favorite food finds, and weight-loss tips — with the odd confession here and there!

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    • You should go – it is soooo good! Thank you so much for the encouragement and support – much appreciated! xo

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