Remember when I said how much I love Indian cuisine? Its amazing food, and one of my favorites. I also love Pakistani cuisine. Not so different from Indian foods in many ways, it does in fact share a huge amount of similarities with it. This isn’t particularly surprising as the two countries have a much entwined history – they were together until 1947. This particular recipe comes from Rabia in Pakistan, and it’s an absolutely stellar example of Pakistani cuisine.
Ingredients
Veggies Enter your email & we’ll send it to your inbox. Plus, get great new recipes from us every week! By submitting this form, you consent to receive emails from Hurry the Food Up. Cauliflower is the main player in this awesome recipe. Go for a medium head of cauliflower to feed 2 people, or buy a larger one to feed the whole family. There are different varieties but go with what’s available to you, a purple curry would look pretty cool! Red onion is going to give you a lovely sweetness to contrast the spiciness of the dish. Tomato puree is going to give a deliciously rich tomato flavor to the sauce. This is what I would recommend using, however, if you can only get chopped tomatoes or passata that’s fine. Garlic and ginger finish off this tasty veg collection. You can’t have a curry without these two beauties, they’ll create the best base for the curry spices. SpicesIndian vegetarian curry recipes are all about spice. Let’s create this curry sauce with all the classics.Using a combination of cumin, coriander seeds, red pepper flakes, and curry powder is just what this dish needs. Top it offCelebrate this great dish with a sprinkling of fresh cilantro and some silky soy yogurt to cool down those tingling tastebuds.
How many calories are in this cauliflower curry dish?
You may think curries are calorific but not this beauty! It’s only giving you 506 calories which is a perfect amount for a healthy main course. You’ll also gain 15 grams of protein which is pretty good in my opinion and sure to keep you feeling full. Here’s a full overview of the nutritional information:
Health benefits
Cauliflower is ridiculously nutritious; a wonderfully healthy vegetable. It has been found to help out with decreasing the risk of so many serious ailments including cancer, heart disease, diabetes, and obesity. It’s something that WHFoods recommends eating on a very regular basis to keep your heart and body in tip-top condition. This recipe is super healthy, with tomato sauce and fiber-rich brown rice. It has all the components to be the perfect dinner, and at only 506 calories it would be a great dish to eat if you were on a weight loss journey. The fiber in the cauliflower and rice will keep you feeling full between meals and help your digestive system too. If you need more meals that are great for weight loss, check out your FREE 7-day meal plan. After 7 days, if you are hungry for more there’s a wealth of inspiration every week with our weekly weight loss plan!
How to make the best cauliflower curry?
Prep time – Preheat that oven, and start cooking the rice. Cut the veggies. Roast the cauliflower – Toss the cauliflower in olive oil and flavourings then pop it in the oven until it’s nice and crisp. Make the sauce – Heat the oil in a saucepan and sautè the onion, throwing in those spices so they get really aromatic! Finally add tomato purée (or tinned or fresh tomatoes), if using fresh tomatoes then mash them with a wooden spatula when tender. Then add the cauliflower – it’s almost ready! To finish – Cook on low heat then finally add some, peeled and grated ginger and fresh cilantro. Serve with the rice, and (soy) yogurt, and enjoy hot.
For the complete recipe see the card below. We’ve answered some of your cauliflower conundrums down below:
Why does my roasted cauliflower get mushy?
Your roasted cauliflower may get mushy if it’s not able to dry out properly in the roasting pan. Cauliflower has a high water content, which reduces as the cauliflower roasts. A good idea is to make sure the cauliflower is in bite-sized pieces and in an even layer with space around each piece. Another tip would be to try and use fresh cauliflower rather than frozen as that can expel even more water during the cooking process. Lastly, try and use avocado oil when roasting as it can cope with the high temperature of the oven a lot better than olive oil or coconut oil.
How to store and reheat?
Roasted cauliflower is good for up to about 3 days if you keep it in an airtight container in the fridge.If you’re reheating this meal using a microwave. Make sure it’s in a microwave-safe bowl or container and piping hot before you eat it.
Can I make it ahead?
Luckily, as cauliflower stores so well it’s a good one to roast ahead of time. Why not throw some extra in with the Sunday lunch and then it’s ready for an even fast mid-week treat!
What to serve with cauliflower curry?
I chose brown rice to serve with this dish, but you could also add some naan bread or chapati if you want a more authentic experience. (Just be aware the bread is going to push up those calories).
Does roasting cauliflower destroy nutrients?
The roasting process can destroy nutrients such as vitamin C and folate that break down under high temperatures. However other nutrients get released only when the cell walls are broken down, therefore roasting has pros and cons where nutrient retention is concerned.
Recipe variations
Rice: You can choose which type of rice you serve this dish with. Basmati or Pilau will give that authentic feel, but brown rice will help will you fill up as it’s full of fiber. For something a bit different why not try quinoa instead? Sauce: We chose a tomato sauce to keep the calories down, however, if you wanted a bit more of an indulgent treat you could add a can of coconut milk to make that sauce extra creamy! Cauliflower: We suggested roasting the cauliflower florets in a single layer on a large baking sheet, but if you want you could try air fryer cauliflower. Spices: Try adding different spices if you like; maybe some garam masala, smoked paprika, or garlic powder would be a great way to shake up that spice mixture.
More recipes like this
If you loved this roasted curried cauliflower recipe then you’re sure to love these too:
Easy Cauliflower Curry: Ready in 30 Minutes Roasted Broccoli and Cauliflower Creamy Vegan Cauliflower Soup
Top tip
The type of tomatoes used in this dish makes a big difference to taste too. I much prefer the tomato purée version and would highly recommend it. It’s also worth noting that the flavours come out much more intensely on the second day, so if you have the chance to cook this meal the day you need it, then go for it! If not, you’ll just be in line for some really tasty leftovers. I really hope you love this recipe for roasted cauliflower curry. Next time you get friends together I reckon this dish would go down a treat! I really can’t beat curry roasted cauliflower it’s just so tasty! For more vegan inspiration take a look at this collection of 45 Quick Vegan Meals, I just know you’re going to love it!
