This spice-roasted cauliflower dish features tender florets seasoned with bold spices, nestled in a creamy coconut tomato sauce with hearty lentils. It’s a nutrient-packed, plant-based meal that’s both comforting and packed with flavor.
Why You’ll Love This Recipe
- Rich and Flavorful: A blend of warming spices, creamy coconut, and tangy tomato sauce.
- Hearty and Satisfying: Packed with protein and fiber from the lentils and cauliflower.
- Customizable: Easy to adjust spices and ingredients to suit your taste.
- Perfect for Meal Prep: Stores well and tastes even better the next day.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the Roasted Cauliflower:
- Cauliflower (cut into florets)
- Olive oil
- Ground cumin
- Ground coriander
- Paprika
- Turmeric
- Salt
- Black pepper
For the Coconut Tomato Sauce:
- Olive oil
- Onion (diced)
- Garlic cloves (minced)
- Fresh ginger (grated)
- Crushed tomatoes (canned or fresh)
- Coconut milk (full-fat or light)
- Ground cumin
- Ground coriander
- Red chili flakes (optional, for heat)
- Salt
- Black pepper
For the Lentils:
- Lentils (green or brown, rinsed)
- Vegetable broth or water
- Bay leaf
Garnishes:
- Fresh cilantro or parsley (chopped)
- Lemon wedges (optional, for serving)
- Cooked rice, naan, or quinoa (for serving)
Directions
Roast the Cauliflower:
- Preheat the Oven: Set your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Season the Cauliflower: Toss the cauliflower florets with olive oil, cumin, coriander, paprika, turmeric, salt, and pepper until evenly coated.
- Roast: Spread the cauliflower on the prepared baking sheet in a single layer. Roast for 25-30 minutes, turning halfway, until golden and tender.
Cook the Lentils:
- Simmer the Lentils: In a medium saucepan, combine the lentils, vegetable broth, and bay leaf. Bring to a boil, reduce heat, and simmer for 20-25 minutes, or until the lentils are tender. Drain any excess liquid and set aside.
Prepare the Coconut Tomato Sauce:
- Sauté Aromatics: In a large skillet, heat olive oil over medium heat. Add the onion and sauté until softened, about 5 minutes. Stir in the garlic and ginger, cooking for another minute.
- Build the Sauce: Add the crushed tomatoes, coconut milk, cumin, coriander, chili flakes (if using), salt, and black pepper. Stir to combine. Simmer for 10 minutes, stirring occasionally.
Combine and Serve:
- Assemble the Dish: Stir the cooked lentils into the coconut tomato sauce. Adjust seasoning if needed.
- Add the Cauliflower: Nestle the roasted cauliflower into the sauce, spooning sauce over the top to coat.
- Garnish and Serve: Garnish with fresh cilantro or parsley and serve with cooked rice, naan, or quinoa. Add a squeeze of lemon for brightness if desired.
Servings and Timing
- Servings: 4-6
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
Variations
- Spicier Version: Add more chili flakes or a dollop of chili paste for extra heat.
- Protein Boost: Add chickpeas or tofu for additional plant-based protein.
- Greens Add-In: Stir in spinach or kale during the last 5 minutes of simmering.
- Gluten-Free: Ensure all ingredients (especially broth) are gluten-free.
Storage/Reheating
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze in portions for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheating: Warm on the stovetop over low heat or in the microwave, adding a splash of water or broth if needed.
FAQs
1. Can I use pre-cooked lentils?
Yes, pre-cooked lentils can be stirred into the sauce during the last few minutes of cooking.
2. What type of lentils works best?
Green or brown lentils hold their shape well, but red lentils can be used for a creamier texture.
3. Can I use frozen cauliflower?
Yes, roast frozen cauliflower directly from frozen, increasing the cooking time slightly.
4. What if I don’t have coconut milk?
Use cashew cream, almond milk, or another plant-based cream alternative.
5. Can I make this dish ahead?
Yes, the flavors develop over time, making it perfect for meal prep.
6. How do I make this oil-free?
Roast the cauliflower and sauté the aromatics using a splash of vegetable broth instead of oil.
7. What other spices can I add?
Garam masala, curry powder, or smoked paprika add depth to the sauce.
8. Can I use fresh tomatoes instead of canned?
Yes, about 4-5 fresh tomatoes (chopped) can replace a 14-ounce can of crushed tomatoes.
9. What sides go well with this dish?
Serve with naan, pita, steamed rice, or quinoa for a complete meal.
10. How do I keep the cauliflower crisp?
Roast the cauliflower just before serving and add it to the sauce at the last minute.
Conclusion
Spice-Roasted Cauliflower in Coconut Tomato Sauce with Lentils is a satisfying, wholesome meal bursting with flavor and texture. This vibrant dish is perfect for any occasion, whether you’re serving it as a hearty dinner or meal-prepping for the week. Try it today for a comforting, plant-based meal that delights the senses!
PrintSpice-Roasted Cauliflower in Coconut Tomato Sauce with Lentils
This hearty and flavorful dish features spiced roasted cauliflower served in a creamy coconut tomato sauce with tender lentils. It’s a nutritious, plant-based meal that’s perfect for any day of the week.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Main Dish
- Method: Roasting and Simmering
- Cuisine: Indian-Inspired
Ingredients
For the Roasted Cauliflower:
- 1 medium head of cauliflower, cut into florets
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon chili powder (optional)
- 1/2 teaspoon salt
For the Coconut Tomato Sauce:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 tablespoon grated fresh ginger
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground cinnamon
- 1 (14 oz/400ml) can diced tomatoes
- 1 (14 oz/400ml) can coconut milk (full-fat or light)
- 1 teaspoon sugar (optional, to balance acidity)
- Salt and pepper to taste
For the Lentils:
- 1 cup (200g) dried lentils (green, brown, or black)
- 3 cups (720ml) vegetable broth or water
For Serving:
- Fresh cilantro, chopped
- Cooked rice, naan, or quinoa
- Lime wedges
Instructions
1. Roast the Cauliflower:
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a large bowl, toss the cauliflower florets with olive oil, cumin, smoked paprika, turmeric, chili powder (if using), and salt.
- Spread the cauliflower in a single layer on the baking sheet. Roast for 20–25 minutes, flipping halfway through, until golden and tender.
2. Cook the Lentils:
- Rinse the lentils thoroughly under cold water.
- In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 20–25 minutes, or until tender. Drain any excess liquid and set aside.
3. Make the Coconut Tomato Sauce:
- Heat olive oil in a large skillet or saucepan over medium heat. Add the diced onion and sauté for 5–7 minutes until softened.
- Stir in the garlic, ginger, coriander, cumin, and cinnamon. Cook for 1–2 minutes until fragrant.
- Add the diced tomatoes and bring to a simmer. Cook for 5–7 minutes to thicken slightly.
- Stir in the coconut milk and sugar (if using). Simmer for another 5 minutes, stirring occasionally. Season with salt and pepper to taste.
4. Combine and Serve:
- Add the cooked lentils to the coconut tomato sauce and stir to combine. Simmer for 2–3 minutes to heat through.
- Serve the lentils and sauce in bowls, topped with roasted cauliflower. Garnish with fresh cilantro and a squeeze of lime juice. Pair with rice, naan, or quinoa for a complete meal.
Notes
- For extra texture, sprinkle roasted cashews or almonds over the dish before serving.
- Adjust the spice level by adding more chili powder or cayenne pepper.
- Leftovers can be stored in the refrigerator for up to 3 days or frozen for up to 1 month.