this Curry Cauliflower The recipe features delicious roasted cauliflower, chickpeas, and red onion served over tri-colored quinoa and lentils with a curried tahini sauce.
When creating a new bowl recipe I always plan for ingredients that taste delicious and satisfying. For example, roasted cauliflower is one of my favorite vegetables to cook because it’s so porous and absorbent. As a result, cauliflower is the perfect vegetable for a curry cauliflower recipe. To make a delicious pot of curry cauliflower, I added roasted chickpeas, red onion, brown lentils, tri-color quinoa to a homemade tahini curry sauce.
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Curry Cauliflower Recipe Ingredients
- Tri-colored Quinoa: Tri-color quinoa combines white, red, and black quinoa. It is very colorful with a nutty taste.
- Brown Lentils: I used steamed lentils from Trader Joe’s.
- Cauliflower: Cauliflower is rich in vitamins C and K and is a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat free and cholesterol free. And it is low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.
- Red Onion: Red onions are sweet but tangy and sweeter when fried.
- Chickpeas: Chickpeas are loaded with protein and, when fried, become crispy in your mouth.
- Curry Masala: Curry powder has a deep, earthy flavor, while sweet spices like cinnamon and cloves add brightness and pep. The level of heat is determined by the type and quantity of chilies.
- cumin: Cumin is earthy and adds instant depth to any dish. Use ground cumin instead of whole cumin in recipes where you want the flavor to spread evenly.
- Coriander: When cilantro is roasted, the roasted, nutty aroma of the seeds comes to the fore, yet it has citrus undertones.
- yellow: People often combine turmeric with other mild or sweet spices to balance the boldness of turmeric.
- garlic powder: Garlic powder is the deeper depth of garlic powder than using fresh garlic cloves.
- Sea Salt: Sea salt enhances other ingredients in the recipe.
- Bell Pepper: Black pepper contains a compound called piperine that helps increase the rate of absorption of turmeric by the body. Research shows that piperine can increase the bioavailability of curcumin by 2000%.
Substitute ingredients in the curry cauliflower recipe
- Choose any color of quinoa, or try a different grain, such as brown rice, farro or bulgur.
- Green or black lentils are similar to brown lentils. However, red lentils are more popular than other colors and are used in soups and stews.
- Cook lentils instead of using steamed or canned lentils.
- If you don’t like lentils, choose your favorite beans.
- Broccoli is often used as a substitute for cauliflower in recipes.
- Yellow or white onion substitutes for red onion in recipes.
- White beans replace chickpeas in this recipe.
- Cumin and allspice are a good combination that gives curry powder both warmth and sweetness.
- Cumin and coriander are used interchangeably, so if you don’t have one or the other, use double what you have.
- Saffron or fresh ginger is an alternative to turmeric.
- Garlic flakes are a great substitute for a variety of sauces, pastas, stir fries, stews and casseroles. Garlic flakes are readily available online and can be used in many dishes. Another good fact about garlic flakes is that you can easily add them to different foods like garlic powder.
How to Make a Curried Cauliflower Bowl
- Preheat the oven to 400 degrees and prepare a baking sheet with parchment paper or a silicone baking mat..
- Cut the cauliflower into even-sized, bite-sized florets and rinse the cauliflower with water to clean it and provide a wet surface for the spices to adhere to.
- Transfer the soaked cauliflower to a large bowl and add the chopped red onion and chickpeas.
- Add all the spices, and using your hands, toss the vegetables and chickpeas with the spices in the bowl.
- Pour the contents of the bowl onto the prepared baking sheet and place in the preheated oven for 20 minutes.
- While the vegetables and chickpeas are roasting, cook the quinoa according to package directions.
- Add the prepared lentils and stir together once the quinoa is cooked.
Served with curry cauliflower
A bowl of curried cauliflower isn’t complete without lentils and tri-colored quinoa as the base of the bowl. Protein-rich quinoa and lentils are both yummy and delicious. Together, they make a perfect marriage.
I started with ½ cup lentils and ½ cup tri-color quinoa for each bowl. Next, I added a healthy serving of roasted curry cauliflower, red onion and chickpeas.
Then, I added fresh chopped parsley and drizzled a delicious homemade tahini curry sauce. Next, tahini curry sauce brings the curried cauliflower bowl to perfection.
Tahini Curry Sauce Ingredients
- Tahini: Sesame seeds are typically toasted, then strained and ground to make a smooth, creamy seed butter.
- Water: Water is used to thin the sauce without using oil.
- Lemon Juice: I like to use fresh lime juice for a fresh citrus flavor.
- Curry Powder: Curry powder has a unique flavor due to the combination of both savory and sweet spices.
- Sea Salt: Sea salt enhances the flavor of the sauce.
- Garlic: I like to use fresh garlic cloves whenever possible.
Substitute tahini curry sauce ingredients
- Choose any nut butter instead of tahini.
- Or, try unsweetened, unflavored vegan yogurt.
- If you don’t have fresh lime juice, use bottled lime juice.
- Instead of curry powder, swap it for curry paste.
- A clove of garlic is equal to about ⅛ of a teaspoon of garlic powder.
Served with curry cauliflower
A bowl of curried cauliflower isn’t complete without lentils and tri-colored quinoa as the base of the bowl. Protein-rich quinoa and lentils are both yummy and delicious. Together, they make a perfect marriage.
- Start with 1 cup of combined quinoa and lentils in each bowl.
- Next, I added a healthy serving of roasted curry cauliflower, red onion and chickpeas.
- Then, add fresh chopped parsley and drizzle with homemade tahini curry sauce. Next, tahini curry sauce brings the curried cauliflower bowl to perfection.
Recipe FAQs
Roasted cauliflower can quickly become soggy and mushy If the pan is crowded, so leave space between the florets. Using too much oil is another common culprit.
Overcooking is terrible, but undercooking cauliflower is an equally off-putting problem. When roasting cauliflower sticks or florets, if you don’t roast them in the oven long enough, they will be warm but still tough and not enjoyable to eat.
Soak the cauliflower florets for 30 minutes to remove excess debris and any bugs trapped inside the florets.
advice
- Cut the florets small enough and evenly to promote cooking and eating without cutting after cooking.
- Always preheat the oven before adding the cauliflower, onions and chickpeas.
- Mix the spices together before coating the vegetables and chickpeas.
- Save the discarded cauliflower parts to use later as cauliflower rice.
- Add the cooked lentils while the quinoa is hot, so they are warmed by the quinoa in the pan (put a lid on the pan to keep warm).
- Make the sauce and use room temperature while everything is cooking.
- Store extra sauce in a container with a lid for up to 3 days.
This curry cauliflower recipe is an easy and delicious entree or side dish. Vegan and gluten-free, ripe cauliflower only takes 20 minutes to roast!
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📖 Recipe
Curry Cauliflower
this Curry Cauliflower The recipe features delicious roasted cauliflower, chickpeas, and red onions served over tri-colored quinoa and lentils with a curried tahini sauce.
instructions
Curried vegetables
Preheat oven to 400 degrees.
Remove the core from the cauliflower and cut it into florets.
Wash the cauliflower florets with water.
Combine the cauliflower, onion, chickpeas and all the spices in a large bowl.
Using your hands, coat the vegetables and chickpeas in the seasonings.
Prepare a baking sheet with a silicone baking mat or parchment paper.
Place a single layer of seasoning-coated cauliflower, chickpeas, and onions on a baking sheet.
Roast for 20 minutes.
Quinoa
Prepare quinoa according to package directions.
Add the store-bought lentils to the cooked quinoa, stir and cover until ready to serve.
If cooking lentils, follow package directions to yield 3 cups. Then mix with the quinoa.
Assembling the bowl
Add 1 cup of the quinoa and lentil mixture to each bowl.
Add ⅙ of the curried cauliflower, chickpeas and onion.
Top with chopped parsley.
Drizzle with curry tahini dressing.
Comment
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- Cut the florets small enough and evenly to promote cooking and eating without cutting after cooking.
-
- Always preheat the oven before adding the cauliflower, onions and chickpeas.
-
- Mix the spices together before coating the vegetables and chickpeas.
-
- Save the discarded cauliflower parts to use later as cauliflower rice.
-
- Add the cooked lentils while the quinoa is hot, so they are warmed by the quinoa in the pan (put a lid on the pan to keep warm).
-
- Make the sauce and use room temperature while everything is cooking.
-
- Store extra sauce in a container with a lid for up to 3 days.
nutrition
Calories: 346kcalSugars: 51gProtein: 18gFat: 3gPolyunsaturated Fats: 3gSodium: 421mgPotassium: 945mgFiber: 14gSugar: 5gVitamin A: 52IUVitamin C: 50mgCalcium: 96mgIron: 7mg
Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegan. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂
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