Roasted cauliflower with cumin, coriander & almonds

Roasted Cauliflower

Serves 4

  • 1 head cauliflower, outer green leaves removed, broken into florets

  • sea salt

  • olive oil

  • 1 knob butter

  • 2 teaspoons cumin seeds

  • 2 teaspoons coriander seeds

  • 1-2 dried red chillies

  • 1 handful blanched almonds, smashed

  • zest and juice of 1 lemon

Preheat your oven to 200°C/400°F/gas 6. Blanch the cauliflower in salted boiling water for a couple of minutes then drain in a colander, allowing it to steam dry (you don't want any water left in your cauliflower or it won't roast properly). Toss it in a good lug of olive oil and the butter. In a pestle and mortar, bash your spices and chillies with a pinch of salt, then mix them with your almonds and put in a hot, dry ovenproof pan to slowly toast them. After a couple of minutes, add the cauliflower. When it gets a nice bit of colour on it, add the lemon zest and juice and mix around well. Fry for about a minute longer then pop the pan into the preheated oven for about 15 minutes to crisp up.

Nutritional Information

Roasted cauliflower with cumin, coriander & almonds

Crunchy and wonderfully spicy

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This kinda Indian-style roast cauliflower dish has some amazing flavours and textures going on
Serves 4
25m
Super easy
Method

When most people think of ways to cook cauliflower they will come up with either boiling or gratinating - I'm sure this is the same for you. It may seem strange, but cauliflower is absolutely fantastic when lightly roasted, especially with herbs, spices, cheeses or breadcrumbs. It develops a really incredible flavour that I'm well impressed by. Here's a recipe I made up that is Indian-ish in style. But, hey, it's not about points for authenticity - it's about whether it's delicious or not and I think it is! Please try this one.

Preheat your oven to 200°C/400°F/gas 6. Blanch the cauliflower in salted boiling water for a couple of minutes then drain in a colander, allowing it to steam dry (you don't want any water left in your cauliflower or it won't roast properly). Toss it in a good lug of olive oil and the butter. In a pestle and mortar, bash your spices and chillies with a pinch of salt, then mix them with your almonds and put in a hot, dry ovenproof pan to slowly toast them. After a couple of minutes, add the cauliflower. When it gets a nice bit of colour on it, add the lemon zest and juice and mix around well. Fry for about a minute longer then pop the pan into the preheated oven for about 15 minutes to crisp up.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 129
    6%
  • Carbs 3.1g
    1%
  • Sugar 2.3g 3%
  • Fat 10.0g 14%
  • Saturates 1.2g 6%
  • Protein 4.8g 11%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 head cauliflower, outer green leaves removed, broken into florets

  • sea salt

  • olive oil

  • 1 knob butter

  • 2 teaspoons cumin seeds

  • 2 teaspoons coriander seeds

  • 1-2 dried red chillies

  • 1 handful blanched almonds, smashed

  • zest and juice of 1 lemon