Whole Tikka Cauliflower by @fitgreenmind

1h7
Medium

3 servings

🥦

800 g

Cauliflower

🥣

120 ml

Vegan Yogurt

🍅

30 g

Tomato Paste

🌶️

2 g

Garam Masala

🟤

3 g

Cumin

🌿

2 g

Ground Coriander

🫚

1 g

Ginger

🧂

5 g

Salt

🫒

15 ml

Oil

🌿

30 g

Cilantro

🍋

15 ml

Lime

🌿

0.5 tsp

Cumin

🌶️

1 g

Chili Powder

🍁

5 ml

Maple Syrup

🥄

4 tbsp

Vegan Yogurt

Preparation Steps

  1. Step 1/19

    Bring a large pot of salted water to a boil.

    salt
    🍲large pot

  2. Step 2/19

    Boil the whole cauliflower in the salted water for 6 to 7 minutes.

    cauliflower
    🍲large pot

  3. Step 3/19

    Drain the cauliflower in a colander.

    cauliflower
    🧺colander

  4. Step 4/19

    Leave the drained cauliflower to steam-dry while preparing the marinade.

    cauliflower
    🧺colander

  5. Step 5/19

    Preheat the oven to 225°C / 437°F.

  6. Step 6/19

    Add 4 tbsp unsweetened vegan yogurt and 2 tbsp tomato paste to a mixing bowl.

    unsweetened vegan yogurt
    tomato paste
    🥣mixing bowl
    🥄measuring spoons

  7. Step 7/19

    Add 1 tsp garam masala and 1 tsp ground cumin to the bowl.

    garam masala
    ground cumin
    🥣mixing bowl
    🥄measuring spoons

  8. Step 8/19

    Add 1 tsp ground coriander and 1/2 tsp ground ginger to the bowl.

    ground coriander
    ground ginger
    🥣mixing bowl
    🥄measuring spoons

  9. Step 9/19

    Add salt to taste and 1 tbsp vegetable oil to the marinade.

    salt
    vegetable oil
    🥣mixing bowl
    🥄measuring spoons

  10. Step 10/19

    Stir the marinade until smooth and evenly combined.

    unsweetened vegan yogurt
    tomato paste
    garam masala
    ground cumin
    ground coriander
    ground ginger
    salt
    vegetable oil
    🥣mixing bowl

  11. Step 11/19

    Place the cauliflower on the baking tray.

    cauliflower
    🫓baking tray

  12. Step 12/19

    Brush the entire cauliflower with the prepared marinade, coating it completely.

    cauliflower
    unsweetened vegan yogurt
    tomato paste
    garam masala
    ground cumin
    ground coriander
    ground ginger
    salt
    vegetable oil
    🖌️basting brush
    🫓baking tray

  13. Step 13/19

    Bake the coated cauliflower at 225°C / 437°F for 45 minutes.

    cauliflower
    🫓baking tray

  14. Step 14/19

    Add the cilantro and juice from 1/2 lime to the blender.

    fresh cilantro
    lime juice
    🥄measuring spoons

  15. Step 15/19

    Add 1/2 tsp ground cumin and 1/2 tsp chili powder to the blender.

    ground cumin
    chili powder
    🥄measuring spoons

  16. Step 16/19

    Add 1 tsp maple syrup and the remaining 4 tbsp unsweetened vegan yogurt to the blender.

    maple syrup
    unsweetened vegan yogurt
    🥄measuring spoons

  17. Step 17/19

    Blend the green sauce until completely smooth and creamy.

    fresh cilantro
    lime juice
    ground cumin
    chili powder
    maple syrup
    unsweetened vegan yogurt

  18. Step 18/19

    Transfer the roasted cauliflower to a serving plate.

    cauliflower
    🫓baking tray

  19. Step 19/19

    Serve the whole tikka cauliflower with the green yogurt sauce.

    cauliflower
    fresh cilantro
    lime juice
    ground cumin
    chili powder
    maple syrup
    unsweetened vegan yogurt
    🔪knife
    🪵cutting board

Composition

Ingredients

Types

Vegetables, Condiments, Spices, Seasonings, Sweeteners

Ingredients

Cauliflower, Vegan yogurt, Tomato paste, Garam masala, Cumin, Ground coriander, Ginger, Salt, Oil, Cilantro, Lime, Chili powder, Maple syrup

Allergens

to inform

Dietetics

Dietary regimen

Vegan, Vegetarian, Dairy-free, Egg-free, Gluten-free, Plant-based, Low-fat

Calories

220 kcal

Macro nutrients

Protein: 9g, Carbohydrates: 31g, Fiber: 11g, Sugars: 13g, Fat: 9g, Saturated fat: 1.2g

Nutritional Information

Minerals

Potassium: 720mg, Calcium: 95mg, Iron: 2.4mg, Magnesium: 65mg, Sodium: 390mg

Vitamins

Vitamin C: 105mg, Vitamin K: 28mcg, Folate: 105mcg, Vitamin B6: 0.35mg

Preparation

Time Information

Preparation

15 minutes

Cooking

52 minutes

Overall

1 hour 7 minutes

Difficulty

Level

Medium (2/4)

Steps

19 steps

Equipments

Utensils

large pot, colander, mixing bowl, measuring spoons, basting brush, baking tray, knife, cutting board

Appliances

oven, blender, stovetop

Type

Type

Type Of Dish

Main Course, Side Dish

Occasions

Dinner, Weeknight meal, Meatless Monday

Origin

Source

Platform

instagram

Original Creator

@fitgreenmind

Origin

Cuisine

Indian-inspired, Vegan

Geographic

India, South Asia

Various

Aspect

Texture

Tender, Creamy, Roasted, Velvety

Flavors

Spiced, Savory, Tangy, Herbaceous, Mildly spicy, Sweet

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Keep covered,Do not leave out longer than 2 hours), fridge : 3 days (Store cauliflower and green sauce separately,Use airtight containers,Reheat cauliflower in the oven), freezer : 2 months (Freeze cooked cauliflower in an airtight freezer-safe container,Do not freeze the yogurt sauce for best texture,Thaw overnight in the refrigerator before reheating)