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Whole Roasted Cauliflower Tikka Masala

Marinated and Roasted Cauliflower served on a rich Tikka Masala Sauce.

Prep Time
10 mins
Cook Time
10 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 medium onion
  • 4 garlic cloves
  • 1 thumb-sized piece of ginger
  • 2 teaspoon garam masala
  • 1 teaspoon cumin
  • 1 teaspoon Coriander
  • ½ teaspoon Turmeric
  • 1 teaspoon smoked paprika
  • ½ black pepper
  • Seeds of 4 cardamom pods
  • 2 tomatoes
  • 1 cup cashews
  • 1 cup water

Instructions

    Cup of Yum
  1. Remove the stem leaves and steamd the cauliflower for 10 minutes. Place the cauliflower on a baking tray. Preheat the oven to 200C.
  2. 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.
  3. 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.
  4. 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.
  5. Finely chop or press the garlic and ginger and finely chop the onion.
  6. 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.
  7. 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.
  8. 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.
  9. Add the cashew cream into the pan with the rest of the ingredients, stir and let it simmer for 10 minutes.
  10. Transfer the sauce into a blender jug and blend all the ingredients until smooth consistency.
  11. 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.

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 (26%) Fiber 7g (28%) Sugar 8g (16%) Vitamin A 933IU (19%) Vitamin C 81mg (90%) Calcium 91mg (9%) Iron 4mg (22%)

Nutrition Facts

Serving: 4people

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.