Asian Vegetarian Meal: Roasted Cauliflower Curry Recipe

I have always wanted to try Asian vegetarian meal recipes.  I finally got the opportunity when my Asian Cousin, who is a chef, spent the Christmas celebration with us last year! 

We made roasted cauliflower curry on Christmas Eve. That meal made my Christmas and it’s the best I have eaten in years.

Since I am in a very jolly mood today. ( My daughter is turning 4 years old tomorrow),  So, I will share this fabulous recipe with you.  

Let’s make this recipe

Asian Vegetarian Meal (Roasted Cauliflower Curry)

Prep Time 10 mins
Cook Time 30 mins
40 mins
Course Side Dish
Cuisine Vegan
Calories 506 kcal

Ingredients
  

  • 1 medium cauliflower
  • 2 tbsp olive oil
  • 1 lemon (juiced)
  • 1 red onion
  • 1 cup tomato puree
  • 2 clove garlic
  • ½ tsp cumin
  • ½ tsp coriander seeds
  • ½ tsp red pepper flakes
  • ½ tsp curry powder
  • ½ inch ginger
  • ½ cup brown rice
  • salt and pepper to taste

Instructions
 

  • Preheat the oven at 350°F (180°C).
  • Cook the rice according to packet instructions.
  • Toss the cauliflower florets with salt, black pepper, lemon juice, and half of the olive oil.
  • Place the florets on a baking tray and place the baking tray into the oven.
  • Slice the red onion.
  • After 10 minutes take out the baking tray and turn the florets to the other side to prevent them from burning. After this, roast for another 10 minutes.
  •  Then roast for another 10 minutes.
  • While roasting the cauliflower florets, heat oil in a saucepan. Add onions. Saute for 2 minutes or until the onions become translucent.
  • Add the chopped garlic, cumin, coriander, and red pepper flakes. Add curry powder and saute until aromatic.
  • Then, add tomato puree and salt. Cover and simmer for 5 to 6 minutes.
  • Mash with a wooden spatula until tomatoes become tender. (Only do this if you are using fresh tomatoes.)
  • Remove the roasted cauliflower from the oven and add it to the sauce mixture. Add water if necessary.
  • Cook on low heat for about 10 minutes then finally add grated ginger and fresh cilantro.
  • Serve with the rice, (soy) yogurt, and enjoy.
Keyword Asian vegetarian meal, Roasted cauliflower recipes, side dish, Vegan recipes

Recommeded ingredients

Why should I roast the cauliflower instead of steaming it?

Steaming or blanching your cauliflower makes it soft, that’s bad for this recipe! However, roasting it brings out its sweetness. That said, roasted and caramelized veggies are an indispensable part of this recipe. 

However, there is a little red flag you want to watch out for while roasting your cauliflower. Roasting it for too long takes away its sweetness and crunchiness. That’s why you have got to care about this recipe and give it enough attention.

Is Cauliflower safe for everyone?

Cauliflower is safe for almost everyone. However, those with thyroid issues are advised to reduce their intake of cruciferous vegetables like Cauliflower. 

These vegetables may interfere with the absorption of iodine which is needed for the production of thyroid hormones. 

Also, cauliflower contains a high amount of fiber. While this is healthy and nutritious, it may cause bloating and gas in some people.

Benefits of Cauliflower

Contains Antioxidants

Cauliflower contains sulforaphane which makes it a heart-healthy food. Sulforaphane is an antioxidant that reduces the inflammatory damage caused by oxidative stress.

It has several health benefits including reducing the risk of cancer. It fights cancer in several ways including protecting cells from DNA damage as well as inactivating carcinogens.

Contains choline

Cauliflower contains Choline. Choline is an essential nutrient that helps with mood balance and memory. 

High in Fiber

Cauliflower is high in fiber, which is beneficial for overall health. There are 3 grams of fiber in one cup of cauliflower, which is 10% of your daily needs.

Fiber is important because it feeds the healthy bacteria in your gut that help reduce inflammation and promote digestive health

Weight Loss

Cauliflower is low in calories. It contains only 25 calories per cup. Thus, you can eat a lot without adding weight. 

High water content is another weight loss-friendly aspect of cauliflower. 92% of its weight is made up of water. Consuming lots of water-dense, low-calorie foods is associated with weight loss

Nutritional Value

An 80g raw portion contains approximately.

  • 24k Cal
  • 1.4g fiber
  • 2g protein
  • 45mg Vitamin C
  • 3.5g Carbohydrate
  • 0.3g Fat
  • 202mg potassium
  • 44mcg Folate
  • 14mg Calcium

Hey guys! Guess what? I am having a little party at home this week. This Asian vegetarian meal is on the menu! I am super excited! 

I hope you make this recipe. As always, I am rooting for you!

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Mary Rose
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