Have a Plant: Fruits & Veggies for Better Health

The Everyday Chef: Crispy Tandoori Cauliflower

If you like Tandoori chicken, then you’ll want to try this cauliflower version. Typically, chicken is marinated in a yogurt and tandoori spice mixture before being cooked in a clay oven. For this vegetarian version, florets of cauliflower get tossed in a mixture of yogurt, lemon, garlic, ginger and tandoori spice before roasting until crispy and golden.

You can find tandoori spice mix in the seasoning section of well-stocked grocery stores or at specialty grocery stores. If you can’t find it, you can substitute curry powder or create your own spice blend using 1 teaspoon of each of these spices: ginger, cumin, coriander, paprika, turmeric, salt and pepper.

Enjoy this dish on its own or served with turmeric rice and a dollop of cooling raita, a yogurt and herb sauce that’s often served with Indian food.

Ingredients

  • 1 head cauliflower, cut into florets
  • 1/2 cup plain yogurt
  • 2 tablespoons minced fresh ginger
  • 3 cloves garlic, minced
  • 1 small lemon, zest and juice (roughly 1-2 tablespoons)
  • 2 tablespoons Tandoori Masala spice
  • pinch salt (if your spice mix doesn’t contain salt)

Directions

  1. 1. Preheat the oven to 400° F. Combine cauliflower with yogurt, ginger, garlic, lemon zest and juice, tandoori seasoning, salt and pepper then toss until well coated.
  2. Spread in a single layer on a baking sheet and roast for 35 minutes until tender and slightly golden.

Nutrition Info
Per serving: (4 side dishes) 67 calories, 1g fat, 0g saturated fat, 2mg cholesterol, 12g carbohydrates, 5g sugars, 4g fiber, 5g protein

Photo Credit: Alex Caspero

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