Food Fridays: Indian Cauliflower Bowls ⁠
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Filling, nutritious and budget-friendly – these Indian Cauliflower Bowls are sure to become a part of your weekly lunch and dinner rotation. ⁠
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This recipe is super easy and uses minimal dishes – the cauliflower and chickpeas are roasted in the same pan and the tofu is crisped on the stovetop. Between the chickpeas and tofu – this recipe packs a protein punch to keep you feeling full and satiated. Chickpeas are also high in fibre, a one-cup serving represents almost half of the recommended daily fibre intake for adults!
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With fragrant garlic and ginger, a delicious Madras curry dressing, and a zesty cilantro mint chutney – this recipe is ultra-flavourful! Don’t like tofu? Swap out for chicken or protein of your choice. ⁠
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As a bonus, leftovers are great additions to any salad! Try this recipe out today. ⁠

Ingredients

  • 1 head cauliflower – cut into 1-inch bite-size pieces
  • 2 tablespoons avocado or olive oil 
  • 1/2 teaspoon sea salt
  • 14-ounce can chickpeas – drained and rinsed
  • 16 ounces tofu – pat dry and cut into 3/4 inch cubes
  • 1/2 teaspoon kosher salt
  • black pepper to taste
  • 2 tablespoons coconut oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated or minced
  • 2 teaspoons coconut sugar or brown sugar

For the dressing: 

  • 1 tablespoon apple cider vinegar
  • 3 tablespoons olive or avocado oil 
  • 2 tablespoons Madras curry powder
  • 1/4 teaspoon sea salt

For the garnish: 

  • 1/4 cup cilantro, chopped
  • 1/4 cup green onions, minced
  • 1 small apple, diced (optional)
  • toasted cashews (optional)
  • more salt to taste

Serve with Fluffy Basmati Rice and Cilantro Mint Chutney (both optional)

Instructions

  1. Preheat the oven to 425 F
  2. Roast cauliflower: Cut cauliflower into bite-sized pieces and toss in a bowl with oil, salt and pepper.  Spread out on a pan and roast in the oven on a baking sheet for 15-20 minutes until the pieces begin to turn golden.  Remove from oven.  Scoot the cauliflower over to one side of the pan and place drained chickpeas on the other side.  Place back in the oven for another 5 minutes to warm the chickpeas.
  3. Pan Sear tofu: Lightly blot tofu with paper towels, pressing down gently to release excess moisture. Cut into bite-sized cubes. Heat coconut oil in a skillet over medium-high heat. Add a generous sprinkling of sea salt (about 1/2 teaspoon) and a sprinkle of pepper to the oil.
  4. Add tofu to the pan, (be careful- it may pop and spit oil).  Leave tofu for 3-5 minutes, once it forms a crust, flip.  After 2 minutes of cooking on the second side add ginger, garlic and coconut sugar and sauté for 1-2 minutes more until tofu is coated and golden.  Remove from heat.
  5. Mix the dressing: Add oil, apple cider vinegar, Madras curry powder and sea salt together in a small bowl.  It will be thick, almost paste-like.
  6. Combine: Gently mix the chickpeas, roasted cauliflower, caramelized tofu, and dressing in a large bowl.  Toss in cilantro, scallions and apple (if using) and toss.  Taste for salt and pepper.
  7. Serve warm (or at room temperature) for optimum flavour over the optional basmati rice, with a spoonful of Cilantro Mint chutney (also optional).

Notes

To make Madras Curry Spice Blend:

1 1/2 tablespoons coriander seeds
1 1/2 tablespoons cumin seeds
1 teaspoon mustard seeds
1 teaspoon fennel seed
2 teaspoons ground cinnamon
1 1/2 tablespoons peppercorns
1 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1 teaspoon ground cardamom
2 teaspoon turmeric
1 teaspoon ground ginger
1/2 – 1 teaspoon cayenne (depending on how spicy you like)

In a dry skillet over very low heat, place the coriander, cumin, mustard and fennel seeds. Roast the seeds gently, shaking the pan occasionally until they begin to pop. When about half the seeds have popped, add the cinnamon, peppercorns, nutmeg, cloves, cardamom, turmeric, ginger and cayenne.

Continue to heat and stir gently until the mixture is quite hot but not burnt. Pour into a dry blender or food processor, or use a mortar and pestle. Grind into a fine powder. Cool completely. Pour into a clean, dry jar, and seal.

Recipe by Feasting at Home.