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Sweet and Spicy Roasted Cauliflower Curry (Vegan)

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.

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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
4.69 from 58 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
YouTube video

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
    There are hopped onions on the wooden surface | Hurry The Food Up
  • 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 chili 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
    There is a plate with tomato pasta and empty tin of it on the wooden surface | Hurry The Food Up
  • If using fresh tomatoes then mash with a wooden spatula when tender.
    There is a pan with steamed vegetables and a wooden spatula on the cooker | Hurry The Food Up
  • 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.
    There is a baking sheet covered with parchment paper with baked cauliflower and lemon on a wooden surface | Hurry The Food Up
  • When the rice is finished, move to side ready to be served. Keep warm.
  • 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 😉
We recommend this dish with brown rice for various nutritional reasons, but you could also have it with white rice, or even a naan bread instead!
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
4.69 from 58 votes (40 ratings without comment)

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Recipe Rating




59 comments
  1. Is the brown rice added to the cauliflower mixture or is it a side? A bit confusing when you indicate white rice would be a good side. Sounds amazing and can’t wait to try it

    Thank you

    1. Hi Donna, good point, that is confusing! I’ve just changed it so it should be more clear – the rice would be served as a side. You could have white or brown rice – both are very tasty. We recommend brown for extra health benefits, but that’s just our personal choice. Enjoy the curry 🙂

  2. 5 stars
    This was delicious! Brown basmati went really well with it too

    1. Woo! Glad you enjoyed it, Alison. Thanks for the comment 🙂

  3. I am new to your site, and very pleased to find you. I’m a life long veggie and avid cook. I am usually underwhelmed with recipe sites. I’m trying out your sweet potato burritos this evening and have been browsing your other recipes that I look forward to trying out.
    However, I was under the impression that brown rice should be avoided due to arsenic and various other reasons. I’m wondering if you can clear this up for me. I have avoided brown rice due to the many ‘warnings’ I have come across over the years.
    Any info would be much appreciated. Thank you 🙂

    1. Hi, happy to have you with us! So, this is something I looked into a while ago and came to the decision for myself that brown rice is absolutely fine as part of a healthy diet. Our nutritionist also just confirmed this. Of course, everyone should make up their minds on something like this, but personally I have no plans to stop eating brown rice!

      Hope you enjoyed the sweet potatoes!

  4. 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!

  5. 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!

  6. 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.

  7. 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 🙂