Air Fryer Cauliflower with Cilantro Yogurt Sauce
User Reviews
5
Air Fryer Cauliflower with Cilantro Yogurt Sauce
Description
For this Air Fryer Cauliflower, cauliflower florets are tossed with neutral oil, garlic powder, cumin, salt, and black pepper to evenly coat the vegetable pieces. Air frying at 380°F for about 15 minutes cooks the cauliflower quickly, yielding a tender interior with lightly browned, crispy tips without excess oil.
The cilantro yogurt sauce is prepared concurrently by blending fresh cilantro, plain yogurt (Greek yogurt is an option), green chili pepper, garlic, cumin, kosher salt, and lime juice. This produces a smooth sauce with a fresh herbal aroma, a touch of heat, and citrus brightness that complements the warm, spiced cauliflower.
The cauliflower is served immediately after air frying, drizzled with or dipped into the vibrant cilantro yogurt sauce. This pairing brings a balance of warm roasted flavor and cool creamy texture, ideal for side dishes or light snacks with Indian-inspired flavors.
An oven alternative involves roasting the seasoned cauliflower on a tray at 400°F for 25 to 30 minutes until tender, adjusting spices and lime juice before drizzling with sauce. The leftover sauce serves well as a dip for other roasted vegetables.
Ingredients
For the Cauliflower
- 1 cauliflower medium, rinsed & cut into florets (about 1.25 lbs or 5 cups, Gobi
- 2 tablespoon neutral cooking oil I used Avocado oil, generic cooking oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon cumin powder aka Jeera powder
- 1/2 teaspoon salt adjust to taste
- 1/4 teaspoon black pepper
For the Sauce
- 1/2 cup cilantro chopped, fresh
- 1/4 cup yogurt plain, greek yogurt works well too
- 1 green chili pepper or jalapeno (seeds removed), adjust to taste
- 1 clove garlic peeled
- 1/2 teaspoon cumin powder aka Jeera powder
- 1/2 teaspoon kosher salt
- 1/2 teaspoon lime juice
Instructions
For the cauliflower
- In a large bowl, combine all the ingredients for the cauliflower - cauliflower florets, oil, garlic powder, cumin, salt and pepper. Toss until well combined.
- Transfer the spiced cauliflower to the air fryer basket. Make sure they are spread in a single layer.
- Set the air fryer at 380F for 15 minutes.
For the cilantro yogurt sauce
- While the cauliflower is cooking, add all the sauce ingredients in a small blender or food processor - cilantro, yogurt, green chili pepper, garlic, cumin, salt and lime juice.
- Blend to a sauce. Add 1-2 tablespoons of water as needed to blend.
Serving
- After the air fryer cooking time is done and the cauliflower is roasted, transfer to a serving plate. Drizzle the sauce over the cauliflower. Any leftover sauce can be used as a dip for the cauliflower. Serve right away!
Notes
- You may substitute the cilantro yogurt sauce with green chutney mixed with yogurt as an alternative dip.
- To cook in the oven, roast seasoned cauliflower at 400°F for 25-30 minutes until tender, then drizzle with sauce.
- Use the leftover cilantro yogurt sauce as a dip for other roasted vegetables.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 115 kcal
% Daily Value*
| Serving | 267g | |
| Calories | 115kcal | 6% |
| Carbohydrates | 10g | 3% |
| Protein | 4g | 8% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 2mg | 1% |
| Sodium | 671mg | 28% |
| Potassium | 464mg | 10% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 150IU | 3% |
| Vitamin C | 71mg | 79% |
| Calcium | 50mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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