I LOVE Indian take out but sometimes it’s wayyy too salty. This is my fave at home version that keeps the salt in check but packs a ton of flavors – vegetarian, gluten free, and vegan!

By: Kelli Pitrone, Registered Dietitian 


  • 2 Tbs. olive oil
  • 1/2 onion
  • 1/2 bell pepper
  • 3 cloves garlic
  • 4 whole carrots, sliced into coins
  • 3 celery stalks, chopped
  • 1 cup long grain brown rice
  • 1 cup cauliflower florets
  • 1/4 cup apple cider vinegar
  • 2- 15 oz cans chickpeas, drained
  • 1- 15 oz can fire roasted tomatoes
  • 2 Tbs. mild or spicy curry powder
  • 30 oz water


In a large soup pot add olive oil and all vegetables except the cauliflower. Sprinkle with 1/2 tsp. salt, 1 tsp. pepper, and 2 Tbs. curry powder. Sauté for 5-7 minutes. Add in 1/4 cup apple cider vinegar. Next add in rice, beans, tomatoes, cauliflower, and water. Mix to combine. Bring to a boil and simmer with top on until rice is tender. About 15 minutes. Top with light sour cream and feta!