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Tandoori Cauliflower with Indian-Spiced Quinoa

This Indian-inspired recipe features a spicy whole-roasted head of cauliflower, cut into wedges, and served over sublime spiced quinoa. Finish with a drizzle of yogurt dip to help tame the heat. Inspired by Simply Recipes' Tandoori Chicken.

Prep Time
20 mins
Cook Time
1 hr
Total Time
1 hr 20 mins
Servings: 4 -6 servings
Calories: 476 kcal
Course: Side Dish , Main Course
Cuisine: Indian , American

Ingredients

For the Tandoori cauliflower:
  • 1 teaspoon grapeseed oil or any cooking oil with a high smoke point
  • 1 medium head cauliflower
  • 1 cup PLAIN yogurt
  • 1 tablespoon garam masala
  • 1 tablespoon sweet paprika
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • ½ teaspoon cayenne pepper
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons fresh minced ginger
  • 4 medium garlic cloves minced
  • 1 teaspoon kosher salt
For the Indian-spiced quinoa:
  • 1 ½ cups uncooked quinoa
  • 3 cups water
  • 1 3-inch stick cinnamon
  • 2 whole cardamom pods
  • 2 whole cloves
  • 3 tablespoons coconut oil
  • 1 onion diced
  • ½ teaspoon mustard seeds
  • ¼ teaspoon crushed red pepper flakes
  • 2 medium cloves garlic minced
  • 1 teaspoon ground cumin
  • ½ teaspoon ground turmeric
  • salt to taste
For the yogurt sauce:
  • ½ cup leftover yogurt marinade
  • ½ cup PLAIN yogurt
  • 1 tablespoon freshly squeezed lemon juice
Optional garnish:
  • Handful of cilantro chopped

Instructions

    Cup of Yum
  1. Preheat oven to 400ºF. Rub the center of a baking sheet with oil (where you will set the cauliflower).
  2. Remove the green leaves from the cauliflower and cut off the bottom of the stem so that it has a flat base. Rinse well and dry. Set the cauliflower on the baking sheet.
  3. Add yogurt to a small bowl and whisk in the spices, lemon juice, ginger, garlic, and salt. Brush ½ cup of the yogurt marinade over the head of cauliflower, completely covering all except the flat bottom.
  4. Bake for 30-40 minutes, or until easily pierced with a fork. Remove from the oven and let sit for 10 minutes to cool.
  5. Meanwhile, make the Indian-spiced quinoa. Rinse quinoa well under cool water to remove the natural soapy-tasting residue. Add to a medium saucepan along with the water, cinnamon stick, cardamom, and cloves. (Note: For easier retrieval later on, tie the cardamom and cloves into a cheesecloth pouch before adding.) Bring to a boil over medium-high heat, then reduce to a simmer and cover. Simmer for 15-20 minutes until tender and fluffy. Remove from heat and let the quinoa sit, covered, for 5 minutes. Remove the spices.
  6. In a large saute pan, melt the coconut oil over medium heat. Add the onion, mustard seeds, and red pepper flakes. Cook, stirring occasionally, until onion has softened, about 6-7 minutes. Add the garlic and cumin and cook, stirring, for another minute. Add the quinoa and sprinkle the turmeric over the top. Stir until all of the ingredients are combined and quinoa is heated through, then season with salt to taste and remove from heat.
  7. To make the yogurt sauce, stir the ½ cup yogurt and 1 tablespoon lemon juice into the remaining yogurt marinade. Chill until ready to serve.
  8. To serve, cut the cauliflower into four or six wedges. Place a scoop of Indian-spiced quinoa on a plate and top with a wedge of cauliflower. Drizzle with yogurt sauce or serve the sauce alongside. Sprinkle chopped cilantro over the top, if using.

Nutrition Information

Calories 476kcal (24%) Carbohydrates 62g (21%) Protein 17g (34%) Fat 20g (31%) Saturated Fat 12g (60%) Polyunsaturated Fat 3g Monounsaturated Fat 3g Cholesterol 12mg (4%) Sodium 687mg (29%) Potassium 1125mg (32%) Fiber 11g (44%) Sugar 9g (18%) Vitamin A 1120IU (22%) Vitamin C 79mg (88%) Calcium 227mg (23%) Iron 5mg (28%)

Nutrition Facts

Serving: 4-6 servings

Amount Per Serving

Calories 476

% Daily Value*

Calories 476kcal 24%
Carbohydrates 62g 21%
Protein 17g 34%
Fat 20g 31%
Saturated Fat 12g 60%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 3g 15%
Cholesterol 12mg 4%
Sodium 687mg 29%
Potassium 1125mg 24%
Fiber 11g 44%
Sugar 9g 18%
Vitamin A 1120IU 22%
Vitamin C 79mg 88%
Calcium 227mg 23%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.