Roasted Curried Cauliflower with Mint Yogurt Sauce
This roasted curry cauliflower is as delicious as it is easy on the eyes. This colourful and flavourful vegetable side-dish is made extra tasty when combined with a homemade mint yogurt sauce.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- Low-Carb
- Vegetarian
Why Diabetes Friendly?
- Low Glycemic Ingredients: Cauliflower is a low glycemic index vegetable, causing a slower release of glucose in the blood, which is beneficial for blood sugar control.
- High Fibre: Cauliflower is high in fibre, aiding digestion and promoting stable blood sugar levels.
- Healthy Fats: The olive oil provides heart-healthy fats without raising blood sugar.
- Protein-Rich Yogurt Sauce: Yogurt offers a small protein boost, helping slow carbohydrate absorption from other components in the dish.
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Equipment
- 1 Baking sheet
Ingredients
- cauliflower (cut into florets) 1 head
- curry powder 2 tsp
- garlic powder 1 tsp
- turmeric powder ½ tsp
- pepper ¼ tsp
- salt ¼ tsp
- lemon juice 1 tbsp
- olive oil 2 tbsp
Yogurt Mint Sauce (makes ½ cup of sauce)
- yogurt ½ cup
- mint (fresh ) 1 cup
- garlic 1 clove
- cilantro ¼ cup
- lemon juice ¼ cup
- salt 1 pinch
- pepper 1 pinch
Garnish
- cilantro (roughly chopped) 1 tbsp
- red onion (sliced) 2 tbsp
- pomegranate (seeds) 1 tbsp
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Cooking Tips
- Roasting Tips: Make sure to spread the cauliflower in a single layer to achieve even roasting and a golden-brown finish.
- Customizing Spice Levels: Add more or less curry powder and turmeric based on your preferred spice level.
- Yogurt Options: Use Greek yogurt for a thicker, creamier sauce, or dairy-free yogurt if you prefer a vegan alternative.
- Herb Swaps: If fresh mint is unavailable, swap in dried mint or parsley for a different flavour twist.
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Instructions
- Preheat oven to 425F. Prepare a baking sheet with parchment paper, and set aside.
- Place cauliflower florets into a bowl and toss with curry powder, garlic powder, turmeric, pepper, salt, lemon juice, and olive oil. Mix until evenly coated.1 head cauliflower, 2 tsp curry powder, 1 tsp garlic powder, ½ tsp turmeric powder, ¼ tsp pepper, ¼ tsp salt, 1 tbsp lemon juice, 2 tbsp olive oil
- Spread cauliflower in a single layer on the baking sheet and roast in the oven for 25-30 minutes mixing half way, or until florets are tender and golden.
- While the cauliflower is in the oven, prepare yogurt mint sauce by combining yogurt, mint, garlic, cilantro, lemon juice, salt and pepper in a food processor or blender. Blend until smooth and well combined, set aside.½ cup yogurt, 1 cup mint, 1 clove garlic, ¼ cup cilantro, ¼ cup lemon juice, 1 pinch salt, 1 pinch pepper
- To a mixing bowl, combine roasted cauliflower with cilantro, red onion, and pomegranate.1 tbsp cilantro, 2 tbsp red onion, 1 tbsp pomegranate
- Portion one cup of cauliflower mixture to a side dish and top with 3 tablespoons of yogurt mint sauce.
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FAQ
Can I make this dish vegan?
Yes, substitute the yogurt with a dairy-free yogurt alternative for a vegan version.How long does the mint yogurt sauce keep?
The sauce can be stored in the fridge for up to 3 days, though it’s best when fresh.Can I prepare the cauliflower in advance?
Yes, you can pre-roast the cauliflower and reheat before serving. Assemble with garnishes and sauce just before serving for the best texture.What can I serve this with?
This curried cauliflower is a great side for grilled meats, or it can be served over a grain like quinoa or rice for a complete vegetarian meal.
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Nutrition
Per serving
Calories: 189.3kcal
Carbohydrates: 19.2g
Fiber: 6.1g
Sugar: 7.3g
Fat: 11.7g
Saturated Fat: 2.5g
Trans Fat:
Protein: 6.4g
Nutrition Facts
Roasted Curried Cauliflower with Mint Yogurt Sauce
Amount per Serving
Calories
189.3
% Daily Value*
Fat
11.7
g
18
%
Saturated Fat
2.5
g
16
%
Cholesterol
5.3
mg
2
%
Sodium
290.8
mg
13
%
Potassium
824.6
mg
24
%
Carbohydrates
19.2
g
6
%
Fiber
6.1
g
25
%
Sugar
7.3
g
8
%
Protein
6.4
g
13
%
Vitamin C
109.1
mg
132
%
Vitamin D
0.04
µg
0
%
Calcium
143.2
mg
14
%
Iron
2.3
mg
13
%
Magnesium
54.2
mg
14
%
Zinc
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
How many does this serve?
The servings are shown just under the image – in this case, the recipes serves 3.