Bowl of roasted cauliflower with curry seasoning and mint


When it comes to nutrition, cauliflower is a superstar. It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free, cholesterol-free and low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber. Cauliflower is versatile veggie that can be eaten raw, cooked, roasted, grilled, baked into a pizza crust, or cooked and mashed as a substitute for mashed potatoes. This recipe capitalizes on that versatility with a combination of spices that will warm you up from the inside out this fall.


  • 2 large heads cauliflower
  • Mint, chopped
  • Dried golden raisins
  • Pine nuts
  • Plain Yogurt
  • 5 Tbsp Ginger, chopped
  • 10 cloves Garlic, peeled
  • 2 Shallots, chopped
  • 2 small Serrano peppers
  • 1 tsp ground coriander
  • 1 tsp ground cardamon
  • 1 tsp ground cumin
  • 1 Tbsp curry powder
  • 1 Tbsp tumeric
  • 1/2 tsp salt
  • juice and zest of 1 lemon
  • 1/4 cup olive oil


  1. Roast ginger, garlic and shallots in oven at 350 degrees Fahrenheit until slightly tender and golden brown.
  2. Prep cauliflower; cut florets into bite-sized pieces, and place in a large mixing bowl. Set aside.
  3. Place all curry paste ingredients in a blender and blend until well combined. Adjust flavor with salt and lemon juice if needed. Adjust texture with olive oil if needed.
  4. Coat cut cauliflower with the curry paste and roast in oven for 45 minutes or until tender.
  5. Top with mint, currants, pine nuts, and plain yogurt. Enjoy!

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Published on September 18, 2023

Karin Ochsner, Island Health Dietitian Intern