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Sweet and Spicy Roasted Cauliflower Curry (Vegan)

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It must be that time of year, I’m craving a health kick but I’m also craving a curry: luckily roasted cauliflower curry takes care of both!

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.

Roasted Cauliflower Curry is in the pan on the wooden surface. There is a bowl with yogurt and fresh sprig cilantro next to it | Hurry The Food Up

Ingredients

Veggies

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.

Spices
Indian 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 off
Celebrate 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:

kcal 506kcal
Carbs 80g
Fat 18g
Protein 15g

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!

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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.
There are hopped onions on the wooden surface | Hurry The Food Up
A brown bowl with tomato pasta and empty tin of it on the wooden surface | Hurry The Food Up
A pan with steamed vegetables and a wooden spatula on the cooker | Hurry The Food Up
A baking sheet covered with parchment paper with baked cauliflower and lemon on a wooden surface | Hurry The Food Up

For the complete recipe see the card below.

Roasted cauliflower curry FAQs

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.

Bird's-eye view of Roasted Cauliflower Curry is in the pan on the wooden surface. Next to it there is a bowl with yogurt and fresh sprig cilantro | Hurry The Food Up

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:

Roasted Cauliflower Curry is in the pan on the wooden surface. Next to it there is a bowl with yogurt and fresh sprig cilantro | Hurry The Food Up

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.

Sweet and Spicy Roasted Cauliflower Curry
4.71 from 51 votes
A Pakistani-style cauliflower curry that’s sweet and spicy all in one hit. This is sure to become a fakeaway favourite!
Cuisine:Pakistani
Diet: dairy-free, egg-free, gluten-free, vegan
Prep Time:10 minutes
Cook Time:30 minutes
Total Time:40 minutes
Servings:2 people
Calories:506kcal

Ingredients

Optional

  • 5 sprigs cilantro/coriander, fresh (for garnishing)
  • ½ cup soy yogurt

Instructions

  • Preheat oven at 350°F (180°C).
  • Get the rice cooking according to packet instructions.
    ½ cup brown rice
  • Toss the cauliflower florets with salt, black pepper, lemon juice and half of olive oil. Place the florets on a baking tray and of it goes into the oven.
    1 medium cauliflower, 1 lemon, Salt and pepper to taste, 2 tbsp olive oil
  • Slice the red onion.
    1 red onion
  • After 10 minutes take out the sheet and turn over the florets so they won’t burn (Important!). Then roast for another 10 minutes.
  • In the meanwhile, heat oil in a saucepan and add the onion. Saute for 2 to 3 minutes until translucent.
  • Add finely chopped garlic, cumin, coriander seeds and red pepper flakes to the onion along with the curry powder and again saute for 30 seconds until aromatic.
    2 clove garlic, ½ tsp cumin, ground, ½ tsp coriander seeds, ½ tsp red pepper flakes, ½ tsp curry powder
  • Finally add tomato purée (or tinned or fresh tomatoes), season with salt, cover the lid and simmer for about 5 to 6 minutes.
    1 cup tomato passata
  • If using fresh tomatoes then mash with a wooden spatula when tender.
  • Take out the roasted cauliflower from the oven and add it to the sauce mixture in the pan. You might want to a couple of dashes of water as well.
  • Cook on low heat for about 10 minutes then finally add some, peeled and grated ginger and fresh cilantro. Serve with the rice, (soy) yogurt and enjoy hot.
    ½ inch ginger, fresh, 5 sprigs cilantro/coriander, fresh, ½ cup soy yogurt

NOTES

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 😉
To feel satisfied you’ll probably want a few carbs on the side. White rice or garlic or naan bread goes really well for that purpose!
Thanks Rabia for passing us this recipe! We’re big fans. And we’re definitely going to keep bugging you for more recipe inspiration 🙂
IF YOU LIKED THIS RECIPE: Then you definitely need to check out our Vegan Chickpea Curry. We’re 100% sure you’ll get addicted to that one. This Lemon and Pea Pulao should NOT be missed either.

Nutrition

Nutrition Facts
Sweet and Spicy Roasted Cauliflower Curry
Amount per Serving
Calories
506
% Daily Value*
Fat
 
18
g
28
%
Saturated Fat
 
3
g
19
%
Sodium
 
149
mg
6
%
Potassium
 
1746
mg
50
%
Carbohydrates
 
80
g
27
%
Fiber
 
13
g
54
%
Sugar
 
19
g
21
%
Protein
 
15
g
30
%
Vitamin A
 
1191
IU
24
%
Vitamin C
 
195
mg
236
%
Calcium
 
210
mg
21
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
DID YOU MAKE THIS RECIPE?Tag @HurryTheFoodUp on Instagram so we can admire your masterpiece!

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!

Comments

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Recipe Rating




52 comments
  1. SIGN ME UP! BUT SERIOUSLY – this dish is RIGHT up my alley!!! And in fact, I am pinning it right now because I think hubby would love it too (we are cauliflower obsessed)

    1. Haa, I think last time we spoke you were still single!!! Holymoly 😀
      Yerrr, this one is pretty good I must say. Sooo much better on the second day too!

    2. 1 star
      For me the tomato spoils this.. delicious roasted cauliflower becomes tomatoey 🙁

      1. Well, do you like tomato?

  2. You had me at curry! This looks so savory, and I’m totally diggin’ the cauliflower. Another favorite of mine! Pinning! 🙂

  3. I’m not a vegan, or a vegetarian for that matter, but this dish looks delicious. I should really give something like this a go.

  4. 5 stars
    Hi there! I just wanted to say that I tried your recipe and it was super delicious. The curry gave it a special touch that I loved. I’m definitely preparing it again soon. Thank you!!

    1. Thank you for the compliments too Mildred, really glad you enjoyed it! It’s definitely a keeper 🙂

      1. 5 stars
        This was perfect. Can’t wait to make it again. Yummy!! Thank you!

        1. Yaaay, so good to hear, Keenest!!

  5. Great recipe. We make roasted cauliflower with curry powder all the time—but this takes it to a new level. I just linked the recipe to our spice shop. Love it.

    1. Thanks Beth, glad to hear you enjoyed it so much. Yep, curry rocks! 😀

  6. 5 stars
    The recipe is fabulous! My daughter who is Vegan, came for tea and gave me the best compliment . “Did you get this from the Bay leaf?” This is a very good local Indian restaurant. I really enjoyed making the dish and will definitely make it again. The Cauliflower was very sweet, I shall try baking it in future for other recipes.

    1. Wooow!! Thanks a ton for sharing this compliment, Mandy! Really great to hear the cauliflower curry turned out so well 😀

  7. 5 stars
    This is wonderful as a curry. I like the depth and richness the tomatoes give, but the real star here is roasted cauliflower. The cauliflower turned out so tasty I couldn’t stop eating right off the pan!

    1. oh wow, this is so wonderful to hear, Jen! Really glad you liked the recipe 🙂

  8. 5 stars
    I stumbled on the recipe while looking for a unique rstd cauliflower dish. Wow! The dish is really good and perfectly spiced. Looking forward to the left overs. Thanks!

    1. Cool DD! That’s really good to hear. Happy to be of service 🙂

    1. so good to hear, Merz!! 🙂

  9. 5 stars
    Wow, that recipe was quite delicious! I loved how the cauliflower was full of flavor and had wonderful and balanced flavors! Delicious! Looking forward to make it again.

    1. So so good to hear Paulina!! Really glad it turned out well 🙂

  10. 5 stars
    Oh my goodness! Another delicious recipe! You are the best xx

    1. Woahh, that’s really great to hear, Maz!! We’re super happy that this recipe is received so well 🙂

    2. Thanks Maz!! Glad you enjoyed. You rock, too!

  11. I’m making this for six but only have two heads of cauliflower. Will it be ok?

    1. Hi Mary, yes I’m sure that will be fine! Unless they’re unreasonably small heads then it’ll still be great. You could also throw in an extra onion and some more tomato to bulk things up, if necessary 🙂

  12. as a family, we have decided to go vegan,,,,,,with much dispute from my husband, I made the chickpea curry which was AWESOME and even he was persuaded, so fingers crossed with this 🙂

    1. Haha cool, Dee! Enjoy, and good luck convincing your husband 😀

  13. Do you have a sign-up mailing list? If so please include me. I just discovered your site and your recipes are what I’ve been looking for.
    Thank you.

    1. Hi Barbara! Really glad you like the recipes 🙂 If you go here and sign up for this meal plan: https://hurrythefoodup.com/high-protein-vegetarian-meal-plan/ (it’s completely free!) I’ll then happily add you to our mailing list via email address :). Thank you!

  14. 5 stars
    Much tastier than the simple ingredients implied. Nearly used tomato purée, then realised the recipe meant puréed tomatoes, ie passata, not the thick tomato paste. Phew. Next time I will add sliced lemons as in the illustrations to boost up the flavour. Ate with quinoa to add protein.

    1. Haha yes, passata indeed! We’ve discussed the names a few times as they’re all called something else in different places :D. I’ll also update the recipe to show ‘passata’. Thanks Ani!!

  15. 5 stars
    Wow… Excellent stuff !!! I served it with your Pea Pulao/Lemon…. both wonderful. Thanks for these.

    1. Woohoo, awesome Val! I’m really pleased you enjoyed them, thanks for writing 🙂

  16. 4 stars
    I personally added a little more curry powder than is in the recipe as I didn’t feel it tasted enough like curry but this may be because I’m British 😛 However, I thought that this was absolutely delicious and definitely worth leaving a day or two before eating to let the flavours develop.

    I’ll ALWAYS roast my cauli for curries from now on!

    1. It’s an awesome method, isn’t it?! Haha no worries, I also add more curry powder most of the time – and I’m also British ;). We tend to start with a lower suggestion for the more unsure spice-eaters out there – really glad you made it your own and enjoyed it, Kate!

  17. Can’t wait to make this again! I prepared this dish exactly as published and served it with a side of mung bean edamame pasta and a dab of hummus. Excellent! Only change we’ll make next time will be to decrease the amount of crushed red pepper a bit. Had no problem clearing our plates, bravo!

    1. Wow, thanks so much for writing this!! Really glad you liked the recipe, Shannon!

  18. 5 stars
    Delicious recipe! Added some chopped mushrooms. Not sure what red pepper flakes are so guessed as I’m English its the same as chilli flakes.

    1. Yay, glad you enjoyed it, Carol! Yes red pepper flakes are the same as chili flakes 🙂

  19. Going to try this tomorrow & reading the instructions. Are the lemon slices roasted with the cauliflower or just thrown in to serve?

    1. Hi Rob, good question: they were thrown on as garnish actually, yep :). Enjoy!

  20. 5 stars
    This recipe is delicious! Very straight forward and easy to make. I used canned tomatoes and added a bit of water to give it more consistency (I ate it with rice).
    The ginger and fresh coriander added at the end made this dish even more tasty, the ginger especially! I will definsitely make this recipe again and can’t wait to share it with others.

    1. Nice! Sounds awesome Abby! And thanks, we love it when peeps share our recipes! 🙂

  21. 5 stars
    Tried this and loved it. Only change would be to decrease the a lot of tomatoes. Thanks for this recipe. Great job.

    1. Really glad you liked it so much, thanks! Sounds good with the tomatoes if that’s how you like it 🙂

  22. 5 stars
    Thank you for this. I would use fewer tomatoes next time as I found it too tomatoey – The roasted cauliflower was so delicious alone. Recipe is so easy.

  23. 3 stars
    I was a bit disappointed with this one. 250ml of tomato puree is a LOT and I wondered if it was a typo. Had to add quite a bit of water and the dense tomato swamped the delicious roast cauli. Fortunately had one of your other curry leftovers to go with it, which, together with the yoghurt, gave a range of flavours. If I made it again I would use the passata/fresh tomato options.

    1. Hi Alison! Arr no, shame this one didn’t match up. I wonder… when we say puree, we do mean passata. It seems to be called something different in each language (and in different versions of English, too!). Let me change it to passata so it’s more clear. Thank you for the feedback!

  24. 5 stars
    I enjoyed making this! It is very tasty and nutritious! One question: Is the nutrition information you provided for the cauliflower without the brown rice? Or is the brown rice also included in the nutrition information? Thank you for this recipe. Look forward to hearing from you!

    1. Hi Ellen, really glad you liked it! Good question, yes it does include the rice!

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