Masala Cauliflower

Masala Cauliflower is the perfect healthy vegetable, side dish. It is vegan, vegetarian and gluten free. Roast some cauliflower tonight.

I loved roasting cauliflower this way! Masala Cauliflower Low Calorie, Low Fat Healthy Vegetable, Side Dish Recipe

When I first started making Indian food for my husband, I tried to make everything authentic.  I would follow one of his Mom’s recipes exactly but he would always say something was missing.  I would get so frustrated.  I had followed the recipe exactly; why didn’t it turn out?   Just like any good cook, my husband’s Mom probably improvised and added a touch of this and that while cooking.  Since she passed away before I met my husband, I cannot ask her.  We would have had so much fun cooking together as it was her passion too. Finally I ordered a couple of books about Indian cooking in America, At Home with Madjur Jaffrey and My Bombay Kitchen by Niloufer Ichaporia King.  They helped me to learn more about the method of cooking, spices used and substitutions I could make.

With a little more knowledge under my belt, I had the confidence to make the dishes my way.  I started making dishes I was use to but adding an “Indian or Parsi” spin to them.  That gave me the confidence to tackle typical Indian dishes but make them my way.  My cooking got much better when I did it my way.  Who knew Frank Sinatra had the secret to cooking?

We eat cauliflower quite a bit as my daughter loves it.  I normally just roast it with some olive oil, salt and pepper.  Since we are cutting back on fat, I needed to cut the amount of  oil.  So I decided to make more of a paste of spices and oil and brush it on.  The cauliflower roasted beautifully.  It reminds me of a potato filing in a samosa but so much healthier.  I also find it so much quicker to cut the cauliflower in “steaks” rather than florets.  I saw Lucinda Quinn cut cauliflower like this on her show and once I tried it, I never went back.  I hope you enjoy this dish as much as we do.

I loved roasting cauliflower this way! Masala Cauliflower Low Calorie, Low Fat Healthy Vegetable, Side Dish


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Masala Cauliflower
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
  • 1 head cauliflower
  • 2 tsp. canola or vegetable oil
  • 1 tsp. fennel seeds
  • 1 tsp. mustard seeds
  • 1 tsp. cumin seeds
  • ¼ tsp. turmeric
  • 2 garlic cloves, minced
  • 2 tsp. grated fresh ginger
  • 1 tsp. kosher salt
  1. Preheat oven to 450°.
  2. Core cauliflower then cut into ½ inch slices. Some of the slices may fall apart.
  3. In a small bowl, mix oil, spices, garlic, ginger and salt.
  4. Place cauliflower slices on a large baking sheet and brush spice mixture sparingly over both sides of the cauliflower.
  5. Bake for about 20 minutes or until cauliflower is tender
Nutrition Information
Calories: 45 Fat: 2 grams Carbs 6 grams Fiber 3 grams Protein 2

Happy Healthy Eating,


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  1. Judy says

    I think you may want to change to recipe to read 1 head of cauliflower. 😉 The recipe looks awesome and I’m definitely going to try it!

  2. says

    This looks so healthy and pretty. I was having my own cauliflower adventure this weekend. I will try to get them ready for your Thursday party. I saw these at the PandP party. Have a great week!

  3. Deb Warren says

    I really enjoy cauliflower, but rarely have it because I haven’t had any imaginative ways to prepare it. This looks delicious! Thanks for posting it.

    • Christie Daruwalla says

      Thanks Deb. I love that it is easy! I hate cutting cauliflower into florets. This is so quick and easy.

  4. Roxanna says

    I love this idea. I love cauliflower, but had yet to think of how to get my kids and husband excited about it. I am definitely going to have to try this idea. I had never thought about cutting it into steaks rather than in florets.

    • Christie Daruwalla says

      Hi Roxanna, I hope they love it. I really enjoy cauliflower cooked in “steaks”. I’ve got my fingers crossed for you. Let me know what they think.

  5. Pamela McAlpin says

    I used to cut the cauliflower into “steaks” but then found a recipe for roasting the whole head. Now I just cut the stem so the cauliflower so it sits flat on the cookie sheet/baking dish, brush whatever herbs, spices and oils sound good and roast the whole head. No fuss, no muss, no waste!

    • Christie Daruwalla says

      Hi Pamela, Love the ease of doing that if I have the time for it to cook. It makes a beautiful presentation too.


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