Roasted Cauliflower with Spiced Tomato

February 22, 2019Main Dishes, Recipes, Sides, Vegetarian

Gobi Manchurian is a popular Indian dish that calls for deep-frying heavily-spiced cauliflower. This healthy makeover keeps the spice and flavorful sauce, but bakes the veggies instead of deep frying to keep calories lower. Cauliflower is a mild cruciferous vegetable; diets containing non-starchy veggies are linked to lower risk for certain cancers.

Ingredients

  • 1 tsp ground cumin
  • 1/2 tsp. ground coriander
  • 1/4 tsp. ground cardamom
  • 1/8 tsp. ground pepper, preferably white
  • 2 Tbsp. canola oil, divided
  • 7-8 cups medium cauliflower florets (from a 2¼ – 2½ lb. cauliflower head)
  • Cooking spray
  • 1 Tbsp. finely chopped garlic
  • 1 can (8 oz.) tomato sauce, no salt added
  • 2 Tbsp. tomato paste
  • 2 tsp. raw sugar
  • 2 tsp. white distilled vinegar
  • 1/8 tsp. ground cloves
  • 1/8-1/4 tsp. ground cayenne pepper
  • 1/2 tsp. salt

Directions

  1. Preheat the oven to 425 degrees.
  2. In a large mixing bowl, combine cumin, coriander, cardamom, ground pepper and 1 tablespoon oil. Add cauliflower and with your hands, toss and rub to coat florets, 1 minute.
  3. Line 11-inch x 15-inch jelly roll pan with foil. Coat foil with cooking spray. Arrange seasoned cauliflower in one layer on pan. Bake for 10 minutes. Stir, then bake 10 minutes longer.
  4. Meanwhile, in small saucepan, heat remaining oil over medium-high heat. Add garlic and cook, stirring, until fragrant, 1 minute. Add tomato sauce, tomato paste, sugar, vinegar, cloves, cayenne and salt and mix to combine. Cook until sauce bubbles vigorously around edges of pot.
  5. Spoon tomato sauce over cauliflower on pan and mix with spatula until florets are well coated, 1 minute. Roast cauliflower 10 minutes. Stir, and bake until florets are tender, about 5 minutes. Serve hot or warm.

Makes 6 servings. Per Serving: 92 calories, 5 g total fat (0 g saturated fat), 11 g carbohydrate, 4 g dietary fiber, 3 g protein, 275 mg sodium.

 

Recipe from the American Institute for Cancer Research.

 

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