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Best Indian Cauliflower Recipes

Best Indian Cauliflower Recipes


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Indian Cauliflower Shopping Tips

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Indian Cauliflower Cooking Tips

Different vegetables have different cooking times – cook each type separately and then combine.


Tandoori cauliflower (grilled tandoori gobi)

Tandoori cauliflower is an Indian grilled appetizer made with cauliflower, spices, yogurt & herbs. It is a well known dish served in Indian restaurants & goes by the name tandoori gobi. We Indians love tandoori foods a lot for their unique grilled flavor & taste. Tandoori chicken, tandoori naan, tandoori roti & paneer tikka are some of the most popular dishes made in a tandoor (clay oven).

This recipe can be made either with whole cauliflower or just with the florets. It can be served as an appetizer as is without any condiment or with green chutney. It also goes well as a side in an Indian meal. We usually serve this with rice pulao. Sometimes I also make wraps with tandoori gobi, smeared with some yogurt mint chutney & topped with salad veggies.

This tandoori cauliflower has been a family favorite for a long time. I have lost count of the number of times I have made it. This is a very old recipe which I shared on the blog back in 2012.

I have adapted the recipe from a Bollywood cookbook which had a lot of recipes shared by several Bollywood personalities. This recipe comes from Deepti Naval & is one of her favorites made by her mom. It was named as sabut gobi masala in the book.

I instantly got hooked to the idea & tried making the whole tandoori cauliflower. My entire family loved it especially my kids. The recipe has gone through some basic changes to suit our taste buds.

Sometimes I also make this using the florets with some besan added to the marinade. I have included the instructions for the florets as well.


Recipe Summary

  • 1 head cauliflower, broken into florets
  • 3 tablespoons butter
  • 1 clove garlic, minced, or to taste
  • ½ teaspoon cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon garam masala
  • ½ teaspoon ground turmeric
  • ¼ teaspoon minced fresh ginger, or to taste
  • 1 pinch cayenne pepper, or more to taste
  • salt and ground black pepper to taste
  • 1 lime, cut into wedges
  • ¼ cup chopped fresh cilantro, or to taste

Process cauliflower florets in a blender or food processor until broken into small pieces about the size of rice.

Heat butter in a skillet over medium-high heat add cauliflower rice, garlic, cumin, coriander, garam masala, turmeric, ginger, cayenne pepper, salt, and black pepper. Cook, stirring occasionally, until cauliflower is softened, about 10 minutes.


  • 1 tablespoon coconut or canola oil
  • 4 cups cauliflower florets
  • ¼ teaspoon salt
  • ¼ cup water
  • 1 (15 ounce) can chickpeas, rinsed
  • 1 1/2 cups tikka masala sauce (see Tip)
  • 2 tablespoons butter
  • Fresh cilantro for garnish

Heat oil in a large skillet over medium-high heat. Add cauliflower and salt cook, stirring occasionally, until lightly browned, about 2 minutes. Add water cover and cook until the cauliflower is tender, 3 to 5 minutes. Add chickpeas and sauce cook, stirring occasionally, until hot, 1 to 2 minutes. Remove from heat and stir in butter. Serve topped with cilantro, if desired.

Tip: Keep Indian simmer sauces--such as tikka masala and Madras curry--in your pantry for a meal that's ready faster than you can order takeout. You can turn just about any vegetable or protein into a saucy dish like this one, or brush the sauce on chicken or steak before it hits the grill.


What you’ll need to make Cauliflower Curry

  • Spices – garam masala, turmeric, cayenne pepper, cumin and salt. Each of these spices should be easy to find in the spice section of your local grocery store.
  • Butter – I use unsalted butter, so that I can control the amount of salt added to the dish.
  • Sweet Onion – I find that a sweet onion pairs well with the sweetness of the coconut cream in this dish. You can also use a regular white or yellow onion, if that’s what you have on hand.
  • Garlic – fresh minced is always preferred over a jar of garlic.
  • Ginger – fresh grated is also preferred!
    • Quick Tip! I like to keep a knob of ginger in a ziplock bag in the freezer. The ginger will stay good for months in the freezer and you can grate the frozen ginger right into any dish, no thawing required!
    • Note: Coconut milk is made from simmering one part shredded coconut in one part water. Coconut cream is made from simmering four parts shredded coconut cream in one part water, thus making it thicker, richer and great for curry dishes!

    Recipe Summary

    • 2 tablespoons cooking oil
    • 1 onion, cut into thin slices
    • 2 cloves garlic, chopped
    • 1 1/4 teaspoons ground cumin
    • 1 1/4 teaspoons ground coriander
    • 1/2 head cauliflower, cut into small florets (about 4 cups)
    • 1/2 cup water
    • 1 1/2 cups canned crushed tomatoes (one 16-ounce can)
    • 1 teaspoon salt
    • 1 cup frozen petit peas
    • 1/3 cup chopped cilantro
    • 3/4 pound orecchiette

    In a large frying pan, heat the oil over moderately low heat. Add the onion and cook until starting to soften, about 3 minutes. Stir in the garlic, cumin, and coriander and cook until fragrant, 2 minutes longer.

    Add the cauliflower to the onion mixture stir to coat. Add the water, bring to a simmer, cover, and steam for 3 minutes. Stir in the tomatoes and salt. Reduce the heat and simmer, covered, for 10 minutes. Add the peas and cilantro and cook until the cauliflower is tender and the peas are hot, about 2 minutes longer.

    In a large pot of boiling, salted water, cook the orecchiette until just done, about 15 minutes. Drain and toss with the sauce.


    • 1 tablespoon curry powder
    • 1 tablespoon olive oil
    • ¼ teaspoon salt
    • 1 ½ cups cauliflower florets
    • 1 cup canned no-salt-added garbanzo beans (chickpeas), rinsed and drained
    • ¾ cup 1/2-inch carrot slices
    • ¼ cup plain fat-free yogurt
    • 1 tablespoon lime juice
    • ½ teaspoon black pepper
    • ½ teaspoon grated fresh ginger or 1/4 teaspoon ground ginger
    • ½ teaspoon minced fresh jalapeño chile pepper (see Tip) (Optional)
    • 1 tablespoon fat-free milk (Optional)
    • 2 cups torn red-tipped leaf lettuce
    • 1 cup packed fresh Italian parsley
    • ¼ cup thinly sliced red onion

    Preheat oven to 450 degrees F. In a medium bowl, combine curry powder, olive oil and salt. Add the cauliflower, garbanzo bean and carrots toss to coat. Spread mixture in a 15x10x1-inch baking pan. Roast 20 to 25 minutes or until vegetables are tender, stirring once.

    Meanwhile, for dressing, in a small bowl, stir together the yogurt, lime juice and ginger and, if desired, jalapeño pepper. If needed, thin with milk to desired consistency.

    In a large bowl, combine roasted vegetables, lettuce, parsley and onion. Top with dressing toss to coat.

    Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.


    Cauliflower Nutrition: Facts And Value

    People are using cauliflower in everything, from pizza bases to salads. Perhaps, one of the best uses of cauliflower is as a low-carb substitute for white rice. Another way to consume cauliflower is by roasting the whole flower or grilling marinated florets. Before we tell you how to cook cauliflower in unique and superbly delicious ways, let's talk about its nutrition. A 100 gram portion of cauliflower contains just 25 calories as per the data by United States Department of Agriculture (USDA). Additionally, the veggie is extremely rich in Vitamin C, which is important for keeping the immune system healthy.

    Cauliflower recipes: Cauliflower rice is a low-calorie substitute of white rice

    Lisa Oz's Indian Spiced Cauliflower Recipe

    Total time: 35 minutes

    Preheat oven or toaster oven to 350°. Spread walnuts on a sheet tray and toast until fragrant, 6 to 8 minutes. Cool, then roughly chop and set aside.

    In a medium skillet, heat olive oil over medium-high heat. Lightly brown cauliflower, stirring frequently, then remove from skillet and transfer to a bowl. Add chili powder, turmeric, garam masala, and cayenne pepper to the hot pan and toast lightly, about 30 seconds. Immediately add the vegetable stock, tomato paste, and salt mix well. Stir in cauliflower and simmer for 2 minutes. Garnish with ground walnuts and serve.

    Nutritional Info

    Per serving: 288 calories, 22 grams fat, 6 grams protein, 20 grams carbohydrates.

    Adapted from You: on a Diet: The Owner's Manual for Waist Management by Michael F. Roizen and Mehmet C. Oz (Free Press).


    Other Paleo Indian Recipes

    Indian Cauliflower Mash

    Ingredients: cauliflower, carrots, peas, cumin powder, curry powder, celery seeds, salt, coconut oil.

    This gently spiced mash can be served as a side with meat or fish for a really tasty paleo meal, but I also like to serve it as a light lunch dish on its own. It is a cheap dish as you are using frozen vegetables which can be much cheaper than fresh but still retain all their goodness as they are quickly frozen after picking. Turn this into a main meal by adding in some cooked chicken or shrimp.

    Paleo Garlic Flatbread Recipe

    Ingredients: unsweetened coconut milk (from cartons), dried instant yeast or nutritional yeast, coconut flour, almond flour, baking powder, garlic powder, garlic, dried oregano, salt, pepper, egg, egg whites.

    This delicious paleo-compliant flatbread makes a great substitute for traditional naan bread to serve with curries. This is a low carb and gluten free recipe, and this bread could also be used as a tear and share along with chili, soups and stews, or even as a sandwich for breakfast or lunch. The recipe uses one egg and two egg whites, so you could scramble the other two egg yolks and serve along with this!

    Indian Sweet Jackfruit Balls Dessert Recipe [Paleo, AIP]

    Ingredients: sweet jackfruit segments, honey, coconut flour, salt, coconut oil or ghee.

    Indian desserts often involve baked or fried dishes containing fruit, so these delicious little balls would make a delicious dessert for your next Indian dinner party. Jackfruit is common in many countries, either canned or fresh, but if you can’t source them you could use fresh ripe mango instead. I would taste the mixture before adding any honey as the fruit is naturally very sweet.

    Coconut Masala Chai (Paleo, Dairy-free)

    Ingredients: coconut milk, water, loose black tea leaves, masala tea spice blend.

    Masala simply means ‘spice mix’, and the spices used are specifically blended for the tea. They normally include cardamom and nutmeg. This drink has its origins in India, famous for their tea, but is quite simple to make yourself, and by adding coconut cream you can experience the dairy free option at home. Just remember to strain the tea before drinking if you are using loose tea leaves!

    Paleo Golden Coconut Balls

    Ingredients: unsweetened shredded coconut, almonds, coconut butter, coconut oil, turmeric powder, raw honey.

    These Paleo golden coconut balls are a great example of something that you can easily assemble at home and feed all those desires to have a quick treat for yourself.

    Paleo Anti-Inflammatory Turmeric Tonic

    Ingredients: water, lemon juice, apple, turmeric powder (or a small piece of fresh turmeric), ginger, coconut oil, black pepper.

    Dairy-filled milkshakes and sugary sodas are out! If you’re looking for a drink that tastes great without all the sugar, dairy, and preservatives, we’ve got you covered. This Paleo anti-inflammatory turmeric tonic is packed with ingredients that taste as good as they will make you feel.

    Paleo Turmeric Bone Broth

    Ingredients: Paleo bone broth, turmeric powder, ginger powder, pepper, salt.

    Turmeric has been the golden child of health-conscious individuals for some time. So has bone broth. I put them together in this Paleo turmeric bone broth to enjoy the benefits of both.

    Make Your Own Masala Chai Tea Spice Mix/Blend

    Ingredients: nutmeg, ginger powder, cardamom, black pepper, cinnamon, cloves.

    Looking to make your own chai spice mix to use for hot drinks or to sprinkle into dishes? Then this recipe is for you!

    Keto Curried Eggs Recipe

    Ingredients: eggs, coconut oil, garlic, curry powder.

    With a wonderful golden tone from the curry powder, these lovely eggs would grace any table as an appetizer for your next Indian meal, or as a tasty but healthy snack. Eggs are an important ingredient on the Paleo diet as they provide you with a good source of protein, but keep the carbohydrates to a minimum. This dish can also be served for breakfast and the eggs go really well with some hot sauce.

    Keto Roasted Turmeric Cauliflower

    Ingredients: cauliflower, ghee, turmeric powder, salt, pepper.

    Cauliflower is a staple of a Keto diet whether it’s in the form of cauliflower or cauliflower mash. With so many different cauliflower preparations, it can be easy to get lost or overwhelmed when you’re looking for a quick and easy side. That’s where this Keto roasted turmeric cauliflower comes in.

    Paleo and AIP Garlic Cauliflower Naan Bread [Nut-Free, Grain-Free]

    Ingredients: cauliflower, arrowroot flour, garlic powder, avocado oil (or olive oil), salt.

    If you are anything like me, you will love curry with a good naan bread, but obviously this is a no-no on the paleo diet, so imagine my delight at finding this great low carb naan bread recipe that works just as well with my favorite curry! Obviously, it will not look or taste exactly like the Indian version, but it still works well as a side, and is a tear-and-share bread the whole family can enjoy.

    Paleo Paneer

    Photo Credit: Ashley from My Heart Beets

    Ingredients: raw cashews, water, gelatin, lemon juice, salt, cream of tartar.

    This dairy-free paneer is not as firm as normal paneer but it’s just as delicious! This paleo cheese will melt in your mouth and is a perfect addition to any Indian meal.

    Golden Milk (Turmeric Milk Recipe)

    Photo Credit: Tiffany from The Coconut Mama

    Ingredients: coconut milk, turmeric powder, black pepper, cinnamon, nutmeg, cloves, vanilla extract, raw honey.

    Golden milk has been used in India for many years as a source of healing for the gut and to reduce inflammation and joint pain, making it perfect for the Paleo diet. It is rich in color and flavor and served warm it makes a soothing drink to have in the morning, or as a comforting cup before bedtime. You can also add a little grated or ground ginger to make a warming drink to ease a sore throat.


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