I’m really excited to share a new delicious bowl to add to our ever-growing collection! This one features high-protein spiced cauliflower with a creamy whipped tofu dressing. The cauliflower is roasted with fragrant tandoori spices, adding depth and warmth, while the whipped tofu cream, cucumber, and mint bring freshness for a delicious contrast, finished with crispy chickpeas. So good, I’ve made it three times already!
And of course, we didn’t forget the nutrition—each bowl packs 37 g of protein and 21 g of fiber, is high in iron and calcium, and is gluten-free for a meal that’s as nourishing as it is satisfying. So if you’re looking for a new high-protein plant-based meal with bold flavors and a satisfying texture, this one’s for you!
Why I Love This Recipe (As a Nutritionist)
- High-Protein: This recipe provides 37 g of plant-based protein per serving, making it a great option for post-workout recovery or keeping you full for longer. The protein is mainly coming from the tofu and chickpeas.
- Rich in Iron: With 12 mg of iron per serving, it’s an excellent choice for supporting energy levels and overall well-being.
- High-Fiber: Contains 21 g of fiber, promoting good digestion and gut health.
- High-Calcium: With over 600mg of calcium per bowl, it’s great to support longevity and bone health.
Ingredient Notes
- Chickpeas: A great source of plant-based protein and fiber, chickpeas also provide essential minerals like iron and magnesium.
- Tofu: You won’t even know it’s in the sauce, and it brings creaminess and protein.
- Lemon Juice: Enhances the flavor and provides vitamin C, which helps with iron absorption.
- Spices: Garam Masala, Turmeric, and Red Chilli powder are mixed with olive oil, garlic, and ginger for a fragrant and antioxidant-rich tandoori paste to roast the cauliflower.
- Smoked Paprika: Although not traditional in Tandoori spices, it adds a smoky, slightly sweet flavor and helps bring its vibrant color to the cauliflower.
How to make this recipe (summary)
Start by preheating your oven to 400°F (200°C). Prepare the baked vegetables by mixing the tandoori spices in a large bowl until a paste forms. Toss in cauliflower florets and chickpeas until fully coated.
Spread onto a parchment-lined baking tray and bake for 30 minutes, rotating halfway through. Toast almonds in an oven-safe dish for 10 minutes, then roughly chop once cooled.
Make the whipped tofu dressing by blending in a food processor until completely smooth (about 5 minutes). Chill dressing in the fridge for at least 20 minutes before serving.
To assemble, spread the whipped tofu dressing between two shallow bowls, then top each bowl with cucumber, mint, roasted cauliflower and chickpeas, pickled onions, and toasted almonds. View recipe card below for detailed instructions.
Variations and Tips
- Extra Creamy: Blend with a few ice cubes for a lighter, fluffier texture.
- Swap The Beans: Use Butter Beans instead of chickpeas for a different variation.
- Heart-Friendly: If you’re avoiding saturated fat for heart health, skip the coconut yogurt and replace it with another dairy-free yogurt.
- Save Time: Use a store-bought Tandoori paste.
- Herb Boost: Mix in fresh parsley or coriander for a fresh, vibrant flavor.
- Make it Oil-Free: Omit the olive oil and add extra lemon juice for a tangy finish.
- If you like this recipe, you’ll also love our Curry Baked Veggies with Raita Sauce, or High-Protein Beetroot Medi Bowl.
Why You’ll Love This Recipe TLDR
- Protein-packed
- Creamy
- Quick & easy
- Meal prep-friendly
- Full of flavour
High-Protein Tandoori Cauliflower Bowl
Video
Equipment
- Oven
Ingredients
- ½ head (500 g) cauliflower - chopped in florets (~500g)
- 1.5 cups (250 g) chickpeas
- 1 cucumber - finely chopped
- ½ cup (22.5 g) fresh mint - finely chopped
- 10 raw almonds
Whipped Tofu
- 9 oz (255 g) extra firm tofu
- 5.3 oz (150 g) coconut yogurt
- 3 tbsp (45 ml) lemon juice
- 1 tsp (5 g) Dijon mustard
- 1 tsp (6 g) white miso paste
- ¼ tsp (1.5 g) sea salt flakes
- 2 tsp (10 ml) maple syrup
Tandoori Spices (see notes)
- ½ tsp (1 g) turmeric powder
- ½ tsp (1.25 g) garam masala
- ¼ tsp (0.5 g) red chili powder - omit if sensitive to spice
- ½ tsp (1 g) smoked paprika
- 1 tbsp (15 g) garlic paste
- 1 tbsp (15 g) ginger paste
- 1 tbsp (15 ml) olive oil
Instructions
- Preheat the oven to 400°F (200°C).
- Prepare the baked vegetables: In a large bowl, combine the turmeric, garam masala, chili powder, smoked paprika, garlic paste, ginger paste, and olive oil. Stir until a paste forms. Add the cauliflower and chickpeas, tossing until everything is evenly coated.
- Transfer to a large baking tray lined with parchment paper. Bake on the middle rack for 30 minutes, rotating halfway through.
- Prepare the almonds: Place the almonds in an oven-safe dish and bake for 10 minutes. Let them cool, then roughly chop.
- Prepare the whipped tofu: In a food processor, combine the tofu, coconut yogurt, lemon juice, Dijon mustard, white miso paste, sea salt flakes, and maple syrup. Blend until completely smooth. This took about 5 minutes in my processor to eliminate any grainy texture. Refrigerate until ready to use, ideally for at least 20 minutes so it’s chilled and slightly firmed.
- Assemble: Divide the sauce between two shallow bowls. Top with cucumber, mint, roasted cauliflower and chickpeas, pickled onions, and almonds. Enjoy!
Notes
– You can use finely minced ginger and garlic instead of paste and add an extra 1 tsp of olive oil.
– The spice mix is quite spicy, but goes very well with the refreshing whipped tofu. If sensitive to spices, omit the red chili.
– To save time, you can also replace it with store-bought tandoori paste.
FAQ
Yes, it’s naturally gluten-free.
You can make the sauce ahead of time and marinate the cauliflower and chickpea, and bake just before serving if you’re hosting.
To keep the leftovers, keep the sauce and roasted vegetables separated.
No I do not recommend freezing it.
I don’t get garlic paste or Ginger Paste. How can I replace it oder make it myself?
You can use finely minced ginger and garlic instead of paste and add an extra 1 tsp of olive oil
Yet another delicious recipe with creative and highly effective flavour combos! Thank you!
Mixed my cucumber and mint with coriander, baby spinach, lime juice and seasoned with salt & pepper for extra crunch 🙂
That sounds delicious! Thanks for sharing Melanie 💚
You’re going to love this High-Protein Tandoori Cauliflower Bowl recipe! Make sure to rate it 5 stars and leave a comment if you enjoyed it!