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.

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:

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.

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.

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.

Sweet and Spicy Roasted Cauliflower Curry

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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!

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Cuisine:Pakistani

Diet: dairy-free, egg-free, gluten-free, vegan

Prep Time:10 minutes minutes

Cook Time:30 minutes minutes

Total Time:40 minutes minutes

Servings:2 people

Calories:506kcal

Author: HurryTheFoodUp

Equipment

• Knife
• Cutting board
• Baking sheet
• Baking paper
• Pot

Ingredients

• ½ cup brown rice
• 1 medium cauliflower (cut in bite sized florets)
• 2 tbsp olive oil
• 1 lemon (juiced)
• 1 red onion (thinly sliced)
• 1 cup tomato passata (or 1 cup purée = 3 ripe tomatoes, diced, or one can of diced tomatoes) (also known as puree)
• 2 clove garlic
• ½ tsp cumin, ground
• ½ tsp coriander seeds (parsley is a great alternative too. ½ tsp dried coriander seeds (or 1/4 tsp coriander powder)= ¼ cup fresh parsley or 1 tsp dried)
• ½ tsp chili flakes
• ½ tsp curry powder
• Salt and pepper to taste
• ½ inch ginger, fresh (½ inch = ca. 1.5 cm)

Optional

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

US CustomaryMetric

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 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
  
• 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.
  
• 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!