Want a badaboom presentation for your next dinner party? The Cauliflower Tandoori is a great way to go, plus it’s healthy, easy and mildly spicy, who could resist?Want a badaboom presentation for your next dinner party? The Cauliflower Tandoori is a great way to go, plus it’s healthy, easy and mildly spicy, who could resist ?

Cauliflower tandoori

I’m a big fan of Indian food, although the mild type of Indian. My husband is a big fan of the Vandaloo sauce which is so crazy spicy, I wish I could forget the pain and taste the actual sauce but it’s just impossible for me. Also I’ve experienced already the effect of too spicy food with a sip of wine and let say my body didn’t agree… so in other words; mild to medium spicy Indian are my favorites. Tandoori marinade is one of the softest Indian sauces and super tasty, it’s almost too mild that I always add a touch of Garam Masala (spicy mix of spices) to add a little spark to my tandoori.

Tandoori marinade/paste

Cauliflower tandooriI know… I know… Tandoori actually means the Tandoor oven they cook with in India, it’s not an actual sauce… But in our globalized world and also to adjust the spice level of India to the fragile tongues from the westerners, the “tandoori” marinade is the solution. Tandoori marinade comes in a paste, sold around the world, and it’s a great way to experiment with Indian food at home. Plus it gives a nice red color to food. You could also make it yourself with a bunch of spices but I like it best in its paste form. You’ll have to mix the paste to a natural yogurt; I like it extra tasty and red so I always use the same quantity of yogurt as tandoori paste. If you happen to have some, add a tad of garam masala spice to the marinade it gives it an extra spicy touch.

For this recipe we won’t need to marinade the cauliflower, it’s the same mix as for marinating meat although we’ll just cover the whole cauliflower with it and directly in the oven. So simple, and healthy! You might serve it as a side dish or even as a main meal like I did by adding rice, baby spinach leaves and pineapple pieces. I love to pair tandoori to a juicy sweet pineapple, it’s a divine combination!

So let’s make this vegetarian bad ass meal!


Cauliflower Tandoori

Makes 3-6 mains/sides | Preparation: 50 minutes | Difficulty: easier than easy

Cauliflower tandooriIngredients
  • 1 cauliflower
  • 150g of tandoori paste
  • 150g of natural yogurt
  • 1 tsp garam masala *optional
Sides (main meal)
  • baby spinach
  • pineapple cubes
  • white rice
  1. Simply mix the yogurt, tandoori paste and garam masala
  2. Cut the stem of the cauliflower, clean and dry it up
  3. Cover the cauliflower with the tandoori sauce (make those hands dirty!)
  4. Cook in the oven lower level with a sheet of aluminium paper on top at 180°C (350F) for 45-50 minutes depending on the size
  5. During that time prepare the rice and the other ingredients
  6. Serve



An impressive cauliflower tandoori served on white rice, baby spinach and pineapple.

Mini low carb cauliflower spinach tartsMini low carb cauliflower spinach tarts is my latest experiment. I’m searching for alternative ways to eat my favorite foods with less carbohydrates (white rice, bread, pasta, etc.). Searching the web for low-carb recipes, it’s filled with cauliflowers; cauliflower rice, cauliflower pizza crust,Mini low carb cauliflower spinach tarts cauliflower this and that, so I’ve decided to try my luck at mini spinach tarts with a crust of cauliflower, of course… Since it works apparently well as a pizza base, it should work fine for mini tarts as well… and it did! The texture isn’t the one of a crispy flaky pastry but it does hold well the tarts, even if it’s filled with a moist filling. I was surprised by the result, it’s true; cauliflower is a great alternative to carbs filled ingredients like white flour.lowcarbtartpin

Those mini tarts can be a low-carb diet lunch, dinner, snack or even appetizer. There is still some carbs in it, although the amount is relatively low, I’ve used a bit of integral flour to make the cauliflower base and bechamel filling but I presume you could exchange it for a lower carb flour like flax seed flour.

Mini low carb cauliflower spinach tartsYou will need for this recipe a silicone muffin mold, (I can not guaranty the greased metal mold will function for this recipe, since the cauliflower base isn’t holding up too tight). Also, the filling will be quite soft, coming out from the oven, but just wait a 10 minutes, it should hold better.Eat those mini tarts accompanied with a nice green salad for dinner, or use it as a side dish. Also, it makes a great lunch for the next day.

Let’s try those low carb bites!

Mini low carb cauliflower spinach tarts

Makes 12 mini tarts

  • Mini low carb cauliflower spinach tarts1/2 a cauliflower
  • 30g butter
  • 120g integral flour (30g for the bechamel + 90 g for the cauliflower base)
  • 120ml of cold milk
  • 250g of spinach chopped
  • 1/2 onion finely chopped
  • 1 garlic clove 
  • 2 eggs (separate one yolk)
  • nutmeg
  • parmesan for topping
  • pinenut for topping
  • salt and pepper
  1. Mini low carb cauliflower spinach tartsStart by blending the cauliflower to a sand texture
  2. In a bowl add the cauliflower, the 2 eggs (reserve a yolk for later), the 90g of integral flour (or flax seed flour), salt and pepper
  3. Mix well
  4. In a silicon muffin mold,
    (not sure it’s going to work with a Mini low carb cauliflower spinach tartsgreased mold)
    press down the cauliflower base in each hole (check the picture)
  5. In a pan add the onion and soften them, medium low heat, in olive oil or butter
  6. When soft, add the garlic and spinach bit by bit until it melt all downMini low carb cauliflower spinach tarts
  7. Once the spinach is all in, make a well, add the butter and 30g of integral flour
  8. Let cook the flour into the butter, while mixing, for a minute or 2, medium high heat
  9. Add the cold milk, nutmeg, salt and pepper to the mix
  10. Turn it until it becomes thick
  11. Take off the fire (*at this point you can add some parmesan cheese extra in the filling) and let cool
  12. When cooled (3 -4 minutes) add the yolk and mix
  13. Fill up the cauliflower base with the filling
  14. Top with a bit of parmesan and pine nuts
  15. Cook in the lower level of the oven at 180°C (350F) for 20 minutes until the cauliflower turn light brown on top
  16. Let the tarts cool, 10 minutes, before taking out from the mold and serving

Serve with a nice green salad. Enjoy!

Mini low carb cauliflower spinach tarts

Cauliflower curry couscousCauliflower curry couscous is a great side dish, without actual couscous in it. This recipe is all cauliflower and perfect for low carb diet seekers. This white veggie replace couscous, bulgur, rice to perfection without being packed with carbohydrates, it represents 1/10 of white rice carb amount. I’m on this journey to lower my carb intake, I’ve been researching the internet for some nice recipes and tricks to help out. The internet is filled rice, bread, pasta,etc. alternatives and that cauliflower couscous was one of them. I was a bit sceptic at first, but I was more than pleasantly surprised at my first bite. So… if you are looking to cut down on carbs, this is a great way to do so.caulicouscouspin

Cauliflower curry couscousI had a simple curry powder and garam masala powder to the couscous to give it an indian flare, inspired by the main dish of the day which was grilled tandoori skewers. Cauliflower is a great alternative to many of those filled with carbohydrates like bread, rice, couscous and much more. In the coming weeks, I’ll be making a bunch of tests with it, and other low carb alternatives, so stay-tuned if you are thinking about lowering your carb intake.

Let’s make this healthy, low carb side dish!


Indian flavored Cauliflower Couscous

Makes about 4 to 6 portions

  • 1 cauliflower
  • 1 tbsp of curry powder
  • 1 tsp of garam masala powder *optional for extra spice
  • 2 scallions finely chopped
  • 3 tbsp of butter 
  • salt and pepper
  1. Cut the cauliflower into big florets
  2. Add to a blender and blend until it becomes a couscous texture
  3. In a big pan, bring to medium-high heat, add the butter
  4. Add the cauliflower couscous in the pan with the spices, salt and pepper
  5. Mix, and cook for 3 minutes until slightly colored
  6. Top with some scallions and serve


Cauliflower curry couscous

Cauliflower gratin

Cauliflower gratin, it’s a smooth dish! and not unhealthy at all. See… I know the word “gratin” make you think “heavy” but the truth is: Bechamel sauce is mostly milk. There is a spoonCauliflower gratin of butter, not much cheese and some flour but it’s nothing… compared to the famous calories bomb sauce Hollandaise… The word gratin mean “grilled cheese on the surface” but if you are thinking about you health, just cut the amount of it. Also, cauliflower contains practically no calories so we need a little substance somewhere.

With this recipe you’ll get the full flavor of that white veggie, because the sauce is so delicate. I didn’t add much cheese, only a little bit of old cheddar on top to salt things up. Also a little nutmeg in the bechamel and thyme, pepper as a topping decoration. Sometimes simplicity has way better taste!

Cauliflower gratin

Makes 2 main meals, or 4 side dishes

  • 1 Cauliflower cut into floretsCauliflower gratin
  • 800ml of milk
  • 100g butter
  • 100g flour
  • grated old cheddar or your favorite cheese (the amount you want on top, can even add nothing at all it will still get brown)
  • nutmeg
  • salt, pepper
  • thyme

Bring the oven to broil at the highest temperature

  1. Start by cooking the florets of cauliflower into salty water for 4-5 minutes
  2. Make a bechamel by melting the butter in a sauce pan
  3. Add the flour, medium-high heat, mix for a few seconds until it smells nutty
  4. Add the cold milk and whisk
  5. While it cooks add the good amount of nutmeg, pepper, salt
  6. Reserve
  7. Add the cauliflower into oven proof plates, add the bechamel over it
  8. Add the amount of cheese desired on top of the dish or at the end of coccion from the bechamel
  9. Broil until light brown (few minutes only, stay close by)

Enjoy with a sprinkle of fresh thyme!

Indian Cauliflower

Cauliflower have such delicate taste and texture, why not give it an edge and spice it up a bit. Last week, I saw that nice recipe cauliflower-paneer-kofta-curry on the exquisite “Curry trail” blog, and I felt inspired, only problem is the balls are fried and since I’m on an eternal diet… I should cut out the frying, so I did a simplification and healthier version. I’m not an “extra spicy” kind of person, I like it in moderation… So I used only 3 tbsp of Garam Masala spice (which is spicy), but it’s totally up to you, just add 2 more of those spoons of Garam Masala spice and you’ll get a rock n roll cauliflower!

Indian CauliflowerI saw other recipes and mix it to my taste, for exemple, I add a little green cardamom seeds, and a squeeze of lime at the end, it end up being a success. Also you can make it has a side dish as much as a main meal. Imagine a nice tandoori chicken with it! Mmmm…

I’m always searching for new vegetarian dishes or light meals, and indian food is heaven for it! The only problem is…it’s often ambiguous the terms they use to my ears, for example; “what is shah jeera?” It’s actually what we call in our world; caraway seeds. Other times, I have no clue about the ingredient… or they can’t be found in markets around you. But at the end of the day, we do with what we have and it ends up pretty good, although in India it would be perfect. I would say for any indian meal, the most important spice you need is the Garam Masala one, it’s like a popular mix of spices and watch out it’s spicy.

So let’s make those rock n roll indian cauliflowers.

Indian Cauliflower

Makes 4-6 portions (depends if your eat it as a meal or side dish)

IngredientsIndian Cauliflower
  • 1  cauliflower
  • 300g natural yoghurt
  • 3 tbsp of tomato paste
  • 1 finely chopped onion
  • 3 finely chopped garlic cloves
  • 3 tbsp Garam Masala (more if you like spicy)
  • 1 tbsp fresh grated ginger
  • 1 tbsp butter or oil of your choice
  • 1 tsp coriander powder
  • 1 tsp cinnamon
  • 1 tsp cumin powder
  • 1 tsp caraway seeds
  • 1 tsp green cardamom seeds
  • *If you like extra spicy add 1 tsp red chilli powder
  • salt, pepper
  • Limes as topping

Bring oven to 180°C (350F)

  1. Cut the cauliflower into big pieces
  2. Mix all the rest of the ingredients together
  3. Mix in the cauliflower, let marinate, minimum 30 minutes
  4. Add a baking sheet to a tray
  5. Add the cauliflower, cook for about 30 minutes
  6. Serve with limes

Enjoy it with a Lassi (yogurt drink) or warm water to calm down the spice effect, *never with cold water it will close up the pores and keep the spice in… while the warm or hot water dilate the pores and clean up the spices away.