5 from 3 votes
Whole Roasted Cauliflower Tikka Masala
Marinated and Roasted Cauliflower served on a rich Tikka Masala Sauce.
Prep Time
10 mins
Cook Time
50 mins
Total Time
1 hr
Servings:
4
people
Calories:
276 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
Cauliflower Head Ingredients
- 1 cauliflower head
- 2 teaspoon garam masala
- ½ teaspoon Turmeric
- 1 teaspoon chili powder
- 1 teaspoon Coriander
- ½ teaspoon salt
- 1 teaspoon coconut oil
- 3 tablespoon plant based yoghurt
Tikka Masala Ingredients
- 1 onion medium
- 4 garlic cloves
- 1 ginger thumb-sized piece
- 2 teaspoon garam masala
- 1 teaspoon cumin
- 1 teaspoon Coriander
- ½ teaspoon Turmeric
- 1 teaspoon smoked paprika
- ½ black pepper
- cardamom seeds from 4 pods
- 2 tomato
- 1 cup cashews
- 1 cup water
Instructions
- Remove the stem leaves and steamd the cauliflower for 10 minutes. Place the cauliflower on a baking tray. Preheat the oven to 200C.
- To prepare the marinate, mix in a separate bowl the garam masala, turmeric, chili powder, coriander, salt, oil and plant-based yoghurt. Combine all the ingredients until you have a uniform batter. Using your hands, cover the cauliflower head with the mixture making sure the whole surface of the cauliflower is well coated.
- Bake the cauliflower for about 40 minutes at 200C or 400F. You will know that your cauliflower is ready when you can easily put a fork through.
- While the cauliflower is cooking, you can prepare the Tikka Masala. First, soak cashews in hot water as they need to be soaking for at least 20 minutes.
- Finely chop or press the garlic and ginger and finely chop the onion.
- Heat some coconut oil or vegetable oil in a pan. Add the onion and when it starts to soften, add the garlic and ginger. Stir for a couple of minutes and add the spices.
- Cook the spices for at least one minute until fragrant. Chop the tomatoes, add them to the pan and fry for a couple of minutes.
- When the cashews are ready, drain the water and rinse them with cold water. Transfer the cashews into a blender jug and add water. Using a hand blender, blend until the cashews are totally blended and you have a smooth sauce.
- Add the cashew cream into the pan with the rest of the ingredients, stir and let it simmer for 10 minutes.
- Transfer the sauce into a blender jug and blend all the ingredients until smooth consistency.
- Place the roasted cauliflower in a big serving bowl and add the sauce until the bottom of the bowl is covered. Add more sauce on the top before serving.
Cup of Yum
Nutrition Information
Calories
276kcal
(14%)
Carbohydrates
26g
(9%)
Protein
11g
(22%)
Fat
17g
(26%)
Saturated Fat
4g
(20%)
Cholesterol
2mg
(1%)
Sodium
362mg
(15%)
Potassium
916mg
(19%)
Fiber
7g
(28%)
Sugar
8g
(16%)
Vitamin A
933IU
(19%)
Vitamin C
81mg
(90%)
Calcium
91mg
(9%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4 people
Amount Per Serving
Calories 276
% Daily Value*
| Calories | 276kcal | 14% |
| Carbohydrates | 26g | 9% |
| Protein | 11g | 22% |
| Fat | 17g | 26% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 2mg | 1% |
| Sodium | 362mg | 15% |
| Potassium | 916mg | 19% |
| Fiber | 7g | 28% |
| Sugar | 8g | 16% |
| Vitamin A | 933IU | 19% |
| Vitamin C | 81mg | 90% |
| Calcium | 91mg | 9% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.