Roasted Indian Spiced Cauliflower and Chickpeas are served over quinoa and topped with a simple Indian Curry Sauce to create this delicious Indian Cauliflower bowl! It's so flavorful, easy to make in 30 minutes, gluten free and vegan!
How to cook Cauliflower Curry Indian Style
Creating Indian Style Cauliflower starts with mixing up a blend of Indian spices. These spices include ground coriander, ground cumin, curry powder, turmeric powder, black pepper, kosher salt and cayenne pepper.
This Indian seasoning mix is then used to spice the cauliflower before roasting and to create the Indian curry sauce.
To cook the Indian style cauliflower, toss cauliflower florets with olive oil, then with the Indian seasoning. Roast in the oven for 20 minutes at 450°F.
To create the Indian curry sauce, heat coconut cream on the stove over medium high heat with the Indian seasoning. Bring to a simmer, reduce heat, then continue to simmer for 5-7 minutes.
- Quick Tip! I recommend using coconut cream to make a thick, creamy curry sauce, but coconut milk can also be used in it's place. Always make sure the coconut cream or coconut milk used is unsweetened.
How to make it low carb
- Instead of serving the Indian cauliflower over quinoa, serve each bowl with 1 cup steamed or sautéed spinach. Also, omit the chickpeas and add an extra cup of cauliflower florets. This will take the recipe from 95 carbs per bowl, down to 35 carbs per bowl. This will also reduce the calories in the bowl from 1157 per bowl, down to 754 calories per bowl.
- Note: Most of the calories and fat in this recipe come from the coconut cream and olive oil. Coconut cream is considered a good source of plant-based fats, which can help boost energy levels. It's also a rich source of vitamins, antioxidants and fiber.
How to meal prep it
- For storage: To meal prep these bowls, cook the cauliflower and chickpeas, as well as the quinoa and curry sauce. The quinoa, roasted cauliflower and chickpeas can be stored together in a plastic storage container. The sauce should be kept separate in small containers, that can be placed in the plastic container with the quinoa and cauliflower.
- To reheat and eat: When ready to serve, heat the cauliflower and quinoa in the microwave for 2 minutes. Heat the small container of curry sauce for 30-60 seconds, then pour it over the heated cauliflower and quinoa. Fresh cilantro should be added just before serving to prevent wilting. If you don't have fresh cilantro on hand, you can always leave it off.
How to add a protein
- For a meat based protein, add chicken to this bowl.
- Pound 1-2 chicken breasts until they're 1 inch thick, drizzle with olive oil and season with the Indian seasoning, just like the cauliflower. No need to make more seasoning, just divide the 2 tablespoon of spice mix evenly amongst the chicken, cauliflower and chickpeas.
- The chicken can be roasted on the baking sheet at the same time and temperature as the cauliflower and chickpeas. Once it's roasted, remove from the oven and let rest for 5 minutes before slicing and adding it to the bowl with the cauliflower and chickpeas.
- For a plant based protein, sub lentils for the quinoa.
- One cup of cooked quinoa contains 8 grams of protein, while one cup of cooked lentils adds 20 grams of protein to each bowl.
- Use this Instant Pot Lentils recipe or this Black Lentils Recipe for an easy base for the bowl.
More cauliflower bowls
Looking for more delicious cauliflower bowls to try? Check out these recipes!
- Charred Cauliflower Bowl
- Chipotle Cauliflower Vegan Taco Bowl
- Cauliflower Shawarma Bowl
- Roasted Cauliflower Burrito Bowls from Pinch of Yum
- Orange Cauliflower Bowls from Damn Delicious
Recipe
Indian Cauliflower Bowl
Roasted Indian Spiced Cauliflower and Chickpeas are served over quinoa and topped with a simple Indian Curry Sauce to create this delicious Indian Cauliflower bowl! It's so flavorful, easy to make in 30 minutes, gluten free and vegan!
Servings 2 bowls
Calories 1157kcal
Ingredients
Indian Spiced Cauliflower and Chickpeas
- 1 tablespoon ground coriander
- 1 tablespoon ground cumin
- 1 tablespoon curry powder
- 1 tablespoon turmeric powder
- 1 ½ teaspoon black pepper
- 1 ½ teaspoon kosher salt
- 1 teaspoon cayenne pepper
- 4 tablespoon olive oil
- 4 cups cauliflower florets
- 15.5 oz can chickpeas drained and rinsed
Yellow Curry Sauce
- 1 cup unsweetened coconut cream
Bowls
- 2 cups cooked quinoa
- ¼ cup fresh cilantro
Instructions
Indian Spiced Cauliflower and Chickpeas
- Preheat oven to 450°F.
- In a small bowl, combine the coriander, cumin, curry powder, turmeric, black pepper, salt and cayenne pepper.
- Spread the cauliflower florets and chickpeas out on a large baking sheet.
- Drizzle the olive oil over the cauliflower and chickpeas, toss to coat.
- Sprinkle 2 tablespoon of the spice mixture over the cauliflower and chickpeas, toss to coat.
- Place in the oven for 20-25 minutes.
Yellow Curry Sauce
- While the cauliflower and chickpeas are roasting, prepare the yellow curry sauce.
- In a medium pot on the stove over medium high heat, add the coconut cream and remaining spice mix.
- Whisk everything together and bring to a simmer.
- Reduce heat to low and simmer for 5-7 minutes.
Bowls
- Divide the cooked quinoa between two bowls.
- Top with the roasted cauliflower and chickpeas.
- Drizzle with the yellow curry sauce.
- Top with fresh cilantro.
Notes
- See blog post for notes on how to make this recipe low carb or ways to add protein.
- Coconut milk can be used in place of the coconut cream, but will result in a curry sauce that is not nearly as thick and creamy.
- This dish does have some spice to it, to cut down on the spice, only use ½ teaspoon cayenne pepper or to eliminate most of the spice altogether, simply omit the cayenne pepper in the spice blend.
Nutrition
Calories: 1157kcal | Carbohydrates: 95g | Protein: 29g | Fat: 80g | Saturated Fat: 42g | Sodium: 2444mg | Potassium: 1880mg | Fiber: 25g | Sugar: 6g | Vitamin A: 612mg | Vitamin C: 102mg | Calcium: 239mg | Iron: 14mg
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