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Roasted Cauliflower Curry

Updated Jan 6, 2021Published Oct 18, 2018 By Julia 18 CommentsThis post may contain affiliate links.

Summary:
This vegetarian Indian curry combines oven-roasted cauliflower florets with a spiced tikka masala sauce.
close up view of cauliflower curry

Cauliflower Curry

5 from 5 votes
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Prep: 20 mins
Cook: 30 mins
Marinate: 8 hrs
Yield: 3 servings
Calories: 400
Net Carbs: 13.5g

INGREDIENTS

Cauliflower Marinade:

  • 1 pound cauliflower florets (about 1 head)
  • 7-ounce container plain greek yogurt (Note 1)
  • 1 tablespoon garam masala (Note 2)
  • 1 tablespoon lemon juice
  • 1 teaspoon ground black pepper
  • 1/4 teaspoon ground ginger

Sauce:

  • 1 cup canned tomato sauce (Note 3)
  • 1 cup heavy whipping cream (Note 4)
  • 5 cloves garlic, minced
  • 1 tablespoon garam masala (Note 2)
  • 1/2 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon table salt
  • 1/4 teaspoon cayenne (Note 5)

INSTRUCTIONS

  • Marinate Cauliflower: Stir together yogurt, garam masala, lemon juice, pepper, and ginger in large bowl until well-mixed. If any cauliflower florets are larger than 2 inches, cut into smaller florets. Toss florets in bowl with marinade until well-coated. Cover and refrigerate overnight (Note 6).
  • Roast Cauliflower: Preheat oven to 400 F. Spread out marinated cauliflower florets in single layer on baking sheet lined with foil or parchment paper. Reserve any leftover marinade in bowl. Bake until cauliflower is tender and marinade looks dry, about 20 minutes (Note 7). While waiting for cauliflower to bake, proceed to next step to prepare sauce.
  • Make Sauce: Stir together all sauce ingredients and any leftover marinade in large pot. Bring to simmer. Stirring frequently, simmer until sauce thickens and reduces by one-fourth, about 10 minutes. If cauliflower is still baking, keep sauce warm over low heat.
  • Serve: Add roasted cauliflower florets to sauce in pot, stirring for a minute until cauliflower is coated with sauce. Serve hot (Note 8).

NUTRITION

Makes 3 Servings
Amount Per Serving:
Calories 400 (69% from fat)  
Total Fat 31g 47%
   Saturated Fat 19g 96%
Cholesterol 96mg 32%
Sodium 490mg 20%
Net Carb 13.5g  
Total Carb 21.5g 7%
   Dietary Fiber 8g 32%
   Sugars 10.5g  
Protein 13g  
Vitamin A 38% · Vitamin C 111% · Calcium 18% · Iron 8%

PHOTOS

close up view of cauliflower curry
cauliflower florets on baking sheet
close up view of cauliflower florets
cauliflower curry in black pot
cauliflower curry served in stoneware bowl
cauliflower curry served in stoneware bowl

NOTES & TIPS

(1) Greek Yogurt. Greek yogurt is used because of its thick consistency; don’t use American yogurts, which would result in a watery marinade. Select one with at least 2% fat, plain flavor, and unsweetened. I use the Fage brand. This can’t be substituted with sour cream.
(2) Garam Masala. This is one of those spices that can’t be easily substituted because it gives a characteristic taste to Indian dishes like chicken tikka masala. It’s a blend of ground Indian spices including pepper, cloves, cinnamon, nutmeg, cardamom, and cumin. You can easily buy garam masala online, or you can find it at many U.S. supermarkets.
(3) Tomato Sauce. I use plain tomato sauce, sold in cans. Avoid flavored varieties with herbs and other additions. Don’t substitute with pasta sauce.
(4) Heavy Whipping Cream. I haven’t used anything other than dairy-based cream, but readers have told me that they have successfully substituted some or all of the cream with half and half or coconut milk. I think the taste of coconut milk would go wonderfully with the flavors in this dish, especially if you use full-fat coconut milk. For a thicker, luxurious sauce, a better substitution might be coconut cream.
(5) Cayenne. Also known as red pepper, ground cayenne is used to add a bit of heat to the dish. It’s only mildly spicy, so the amount listed in the recipe should be suitable for most people. If you prefer your curries more or less spicy, adjust to taste.
(6) Marinating Time. I prefer to marinate overnight or for at least 8 hours. If you’re short on time, you can reduce the marinating time without a substantial loss in flavor.
(7) Roasting Time. The roasting time for cauliflower florets will depend on your oven, size of cauliflower florets, and taste preferences. If you prefer your cauliflower to be extra tender, bake an additional 5 to 10 minutes, or until it reaches your desired tenderness.
(8) Serving. Garnish with chopped fresh cilantro or parsley. This curry is great alongside creamed spinach or mashed turnips, or wrapped in a low carb tortilla.
(9) Related Dishes. This roasted cauliflower curry is a vegetarian version of my chicken tikka masala recipe, which I have in three versions: stovetop, slow cooker, and pressure cooker. They share the same delicious sauce made with tomato, cream, and spices.

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Filed Under: Mains: Vegetable, Per Serving: More Than 10g Net Carbs Tagged With: 31-60min, cauliflower, cayenne, featured, garam masala, garlic, ginger, gluten free, heavy cream, lemon, more10ingredients, paprika, tomato sauce, turmeric, vegetarian, yogurt

About Julia

ABOUT THE AUTHOR
Julia is a recipe developer and the founder of Savory Tooth. She shares simple recipes and guides for keto and low carb diets. Learn more.

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newest oldest most voted
Jennifer

This was our Christmas meal and it did not disappoint! We LOVED it and I plan on making this dish over and over; thank you

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20 days ago
Ashley

This was excellent! We strive to be weekday vegetarians, and this recipe is definitely going into our rotation. Really, really tasty. Thanks!

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5 months ago
Jeanine

My husband and I loved this! We’ll definitely be making this again. One of the easiest meals I’ve made in awhile too. Thanks!

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6 months ago
Meetali

Can I use plain yoghurt instate of greek yoghurt?

I see that you say that the marinated cauliflower must be kept overnight but what if I want to make it for supper and I marinate the cauliflower in the morning, how long must I let the cauliflower marinate? or is it best to marinate the night before?

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1 year ago
Julia

I recommend marinating the night before, for maximum flavor. If that doesn’t work for you, you can marinate in the morning. I don’t think it’ll be a huge difference in the end.

Don’t use plain yogurt because it’s usually too thin and runny. You want a thick yogurt, which is why I recommend Greek.

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1 year ago
Caroline

This is by far one of the best recipes I’ve made! I now make it all the time. It’s so wonderfully easy. I don’t always have time to marinate the cauliflower, so I just roast it without the marinade. I also add a teaspoon of sugar at the end which works well.

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1 year ago
Frances

Sounds lovely,I’m in uk,what is tinned tomato sauce? Thanks

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1 day ago
Julia

“Tinned tomato sauce” is pureed tomatoes sold in cans, sometimes with added salt.

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1 day ago
Frances

Thank you, just marinated the cauliflower 😁

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1 day ago
Stephanie

This sounds wonderful, and I can’t wait to make it, but I am wondering where the sugar grams are coming from. The recipe says that there are 10.5 grams of sugar, but I do not see where this would be in any of the ingredients. Thanks for any info, and thanks for sharing this recipe. 🙂

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4 months ago
Julia

Hi Stephanie! There are no added sugars in this recipe (as you can see in the ingredients list), but almost all foods have intrinsic natural sugars. This includes tomato sauce, heavy whipping cream, etc. That’s where the 10.5 grams of total sugars per serving comes from. Hope that clears it up.

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4 months ago
Emily Ramey

Can I substitute almond milk for the cream? I have a medical condition which will not allow high fat dairy products.., Thanks!

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1 year ago
Julia

That could work, but might taste a bit thin. You can try low-fat coconut cream, coconut milk, or any suitable half-and-half substitutes that are available at your grocery store.

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1 year ago
Shan

I made this with canned coconut cream. For the marinade portion I used the separated cream from two cans of chilled coconut milk, reserved the water on the side, adding a little at a time as I mixed to the consistency I wanted for the amount of cauliflower I had. I used the separated cream from one can of coconut milk for the sauce.
I eat paleo and found this recipe so versatile. It’s easy to make substitutions for restrictive diets.

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1 year ago
Julia

That’s very helpful. Thank you for sharing your paleo substitutions!

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1 year ago
Trish

So two cans in total of the coconut cream; one for sauce and one for marinade?

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1 year ago
Karen Dean

YUMMMMMMMMMY! Served this as a side dish with my Roasted Chicken. Loved it!

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1 year ago
Leonie

Tried this recipe today and I must say it’s amazing!
My boyfriend said he could eat cauliflower everyday if it’s like this. 🙂

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2 years ago

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