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Home » Roasted Curried Cauliflower with Peas

Roasted Curried Cauliflower with Peas

February 14, 2018 By Diane Smith 10 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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Roasted Curry Cauliflower with Peas
Roasted Curry Cauliflower with Peas

Here’s a really quick way to get your veggies with lots of flavor on the table in a flash. Spiked with a dressing of nut butter and a hint of curry, this Curried Roasted Cauliflower will surely delight your most picky eaters.

Roasted Cauliflower

This dish is so simple, so quick, and so flavorful…this may just turn out to be one of your favorites. I know you might be thinking about the fat content in this dish, but sometimes, a little healthy fat from nuts is nourishing and supportive of your health.

In this dish, the almond butter gives the cauliflower its richness, and together with the curry, makes a delicious coating to the cauliflower. And, the almond butter mixture is not a typical marinade but more of a thick paste that is easier to mix with your hands but imparts a delicious flavor.

Roasted Cauliflower

And, cauliflower roasts so quickly in the oven. If you don’t like curry, you can add just salt and pepper or a little of any spice that hits your fancy. How about smoky paprika?

This dish offers lots of fiber, protein from nut butter, and vitamins and minerals from green peas.

Oh, and did you know that peas offer a higher dose of vitamin C than citrus? Also, your  daily dose of zinc, which is an important antioxidant mineral that is essential for wound healing. Not only that, but B vitamins, magnesium and phosphorus which is important for proper health and maintenance of your blood, muscle, bone health, as well as your nervous system. Bring on the peas, please!

green peas

Cauliflower is one of those dynamic, vitamin, mineral, and fiber-rich cruciferous veggies that offer anti-cancerous, anti-inflammatory, hormone balancing, weight loss support, eye health, and aids in detoxification.

Try this dynamic vegetable in another recipe:

  • Cauliflower Pasta Alfredo
  • Cauliflower Sweet Potato Mash
  • Barley Bean Salad with Cauliflower Rice
  • Roasted Cauliflower Chowder
  • Moroccan Chickpea Vegetable Tagine

This amazing veggie can be cooked in a myriad of ways. You can simply roast it, as we did in this recipe, throw it in soups, stews, and stir-fries, mashing it to mimic mashed potatoes, and now….the new craze is turning it into “rice”.

If you are interested in getting a bit creative, you are welcome to chop your cauliflower in the food processor to turn it into a “curried fried rice” dish.

I’d love to hear your feedback in the comments below for this Roasted Curried Cauliflower with Peas Recipe! If you have a photo, post it on my Instagram page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

This recipe is Certified Plantricious because it meets the following guidelines.

"Cooking with Certified Plantricious Guidelines" seal

The Trusted Seal for
Plant-Based Nutrition

  • Must be whole food plant-based, contains no animal products
  • May be minimally processed
  • No added oil
  • No added sugars
  • No artificial additives or preservatives
  • Sodium (mg) to Calories ratio, 1 ≤ 1
  • Total Fiber to Calories, 2g ≥ 100 calories

 

Roasted Cauliflower
Print Recipe
4.19 from 22 votes

Roasted Curry Cauliflower with Peas

Here’s a really quick way to get your veggies with lots of flavor on the table in a flash. Spiked with a dressing of nut butter and a hint of curry, this Curried Roasted Cauliflower will surely delight your most picky eaters.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Servings: 4 people

Equipment

  • Measuring Cups and Spoons
  • Stainless Steel Mixing Bowl
  • Ceramic Bakeware

Ingredients

  • 1 head cauliflower leaves trimmed and broken into bite-sized pieces.
  • 2 Tbl almond butter or peanut butter
  • 1 tsp curry powder
  • 2 tsp water
  • 1/2 cup peas defrosted in warm water
  • 1/3 cup sliced almonds
  • 1/4 cup parsley or cilantro, chopped
  • 1 medium lemon
  • sea salt and pepper to taste (optional)
Prevent your screen from going dark

Instructions

  • Preheat oven to 400 degrees F.
  • In a small bowl, mix the nut butter, curry powder, water, and salt and pepper. Heat in the microwave for a few seconds to thin. This will be more like a paste but add more water if you think it needs to be thinner.
  • Place cauliflower in a large baking dish and squeeze lemon over.
  • Pour marinade over cauliflower and mix with clean hands. Stir in the peas.
  • Place, uncovered, in the oven for 20-25 minutes or until tender.
  • Sprinkler sliced almonds over top and a sprinkling of parsley.

Notes

The label uses no salt peanut butter

Nutrition

Nutrition Facts
Roasted Curry Cauliflower with Peas
Amount per Serving
Calories
161
% Daily Value*
Fat
 
8.7
g
13
%
Saturated Fat
 
1.4
g
9
%
Sodium
 
85.5
mg
4
%
Carbohydrates
 
16.7
g
6
%
Fiber
 
6.7
g
28
%
Sugar
 
6.1
g
7
%
Protein
 
8.5
g
17
%
Vitamin A
 
100
IU
2
%
Vitamin C
 
150.2
mg
182
%
Calcium
 
80
mg
8
%
Iron
 
1.8
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
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Reader Interactions

Comments

  1. Vielbig Melody

    February 26, 2018 at 6:35 pm

    Ohhhh, can’t wait to try this one!!

    Reply
    • Diane Smith

      February 26, 2018 at 8:44 pm

      It’s easy peasy and super tasty, too.

      Reply
  2. Sonja

    May 15, 2018 at 8:43 pm

    20 calories per serving?!? Is that right? If so, that’s amazing.

    Reply
    • Diane Smith

      May 15, 2018 at 9:50 pm

      Yep, you’re right. I updated the recipe not too long ago and forgot to update the nutrition label. This is with a large head of cauliflower and then divided by 4, but it might change depending on the size of your cauliflower. 159 calories per serving.

      Reply
  3. Nevaeh

    October 18, 2018 at 10:17 am

    What kind of curry did you use. Yellow curry?

    Reply
    • Diane Smith

      October 18, 2018 at 10:26 am

      Good questions, I hadn’t thought about the different curries. For this recipe, I used a curry powder such as this one. I hope that helps

      Reply
  4. Nevaeh

    October 22, 2018 at 6:26 pm

    Nevaeh here again. I MADE IT! I chose two of your recipes and paired together to make a veggie meal for my “not so plant based” family. (Cauliflower Pasta Alfredo.) I used the curry in hyperlink you replied with. I added more almond butter and water as the marinade was too thick to poor. My family enjoyed it, said they preferred it with parsley in each bite. We don’t care for cauliflower, but I want the nutrients from it. If I was to rate I’d probably give 4.5 stars. Not our favorite, but will make again. Thank you!

    Reply
    • Diane Smith

      October 24, 2018 at 10:44 am

      That’s interesting you don’t care for cauliflower but are still willing to eat it. It’s one of my faves, especially in soup, but we all have different tastes. Thanks for the feedback.

      Reply
  5. Donna

    November 8, 2020 at 5:04 pm

    Sorry but the almond butter marinade as directed does not make a marinade it makes a very thick paste that doesn’t pour … not even 2 tablespoons of water could make that right . Very disappointed
    Also in a baking dish… 25 minutes at 400 doesn’t cook it.. I think revising this dish might be a good idea.

    Reply
    • Diane Smith

      November 8, 2020 at 6:11 pm

      I’m sorry it didn’t work out for you. I haven’t had issues with it but you’re right, it’s not supposed to be a thin marinade but more like a paste. I should make that clear in the instructions. Cauliflower usually cooks quite quickly for me but I’ll test it again this week to see what’s up. Thanks for the heads up.

      Reply

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