4.9 from 156 votes
Tandoori Cauliflower Recipe
Tender cauliflower florets are coated with savory, slightly smoky, and earthy spices then roasted until it crisps up. Serve it beside an easy-to-make, refreshing tahini cilantro sauce. Tandoori cauliflower makes for a flavorful and healthy side dish, snack, or appetizer that's sure to win hearts.
Prep Time
40 mins
Cook Time
40 mins
Total Time
1 hr 20 mins
Servings: 4 servings
Calories: 215 kcal
Course:
Side Dish
Cuisine:
Indian
Ingredients
Tandoori Paste
- ¾ cup yogurt
- 2 tablespoons cooking oil
- 1 teaspoon EACH: coriander and paprika
- ½ teaspoon EACH: cumin, fennel, turmeric, garam masala or curry powder, chili powder, and salt see notes
- 2 cloves garlic very finely minced
- 1 inch piece of ginger finely grated
- Juice of ½ lemon
The Tandoori Cauliflower
- 1 large cauliflower cut into florets
- Minced cilantro and lemon slices to serve
The Tahini Cilantro Sauce
- ½ cup yogurt
- ¼ cup finely minced cilantro
- 2 tablespoons Tahini
- Juice of ½ lemon
- 1 clove garlic very finely minced
- A generous pinch of sea salt
Instructions
- In a medium-sized bowl, whisk together all the tandoori paste ingredients.
- Place the cauliflower florets in a bowl and pour in the tandoori paste. Mix the cauliflower so that it is completely covered in the tandoori paste. Set the bowl aside for a ½ hour on your counter or in your fridge for up to 24 hours.
- Make the tahini cilantro sauce while the cauliflower is marinating. In a small bowl, whisk the yogurt, cilantro, tahini, lemon juice, garlic, and salt. Add enough water to thin it to a dipping sauce consistency, about ⅓ cup water.
- Preheat your oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper. Empty the bowl of marinating cauliflower onto the baking sheet. Roast in the oven for 40 minutes, tossing halfway through.
- Serve the tandoori cauliflower with cilantro and lemon slices and the tahini cilantro sauce on the side.
Cup of Yum
Notes
- The tandoori paste is quite flexible. If you don't have all of the spices, don't fret. The most important spices for flavor are cumin, coriander, turmeric, and garam masala or curry powder. The paprika adds mostly color.
Nutrition Information
Serving
1 serving = ¼ of the recipe
Calories
215kcal
(11%)
Carbohydrates
18g
(6%)
Protein
8g
(16%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
4g
Monounsaturated Fat
7g
Trans Fat
1g
Cholesterol
10mg
(3%)
Sodium
403mg
(17%)
Potassium
829mg
(24%)
Fiber
5g
(20%)
Sugar
8g
(16%)
Vitamin A
396IU
(8%)
Vitamin C
109mg
(121%)
Calcium
157mg
(16%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 215
% Daily Value*
| Serving | 1 serving = ¼ of the recipe | |
| Calories | 215kcal | 11% |
| Carbohydrates | 18g | 6% |
| Protein | 8g | 16% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 1g | 50% |
| Cholesterol | 10mg | 3% |
| Sodium | 403mg | 17% |
| Potassium | 829mg | 18% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 396IU | 8% |
| Vitamin C | 109mg | 121% |
| Calcium | 157mg | 16% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.