Tandoori Cauliflower Quinoa Bowl with Mint Raita
Spiced cauliflower florets roasted in a chole masala marinade, served over fluffy quinoa with a cooling homemade mint raita. A wholesome, high-protein bowl ready in under 35 minutes.
Ingredients
For the Tandoori Cauliflower
- 1 medium cauliflower cut into medium florets
- 3 tbsp plain yogurt or thick coconut yogurt for vegan
- 1½ tbsp chole masala store-bought or homemade
- 1 tsp kashmiri red chilli powder for colour, adjust to taste
- ½ tsp turmeric powder
- 1 tsp ginger-garlic paste
- 1 tbsp oil any neutral oil
- salt to taste
For the Quinoa Base
- 1 cup quinoa rinsed well
- 2 cups water
- ½ tsp salt
- ½ tsp cumin seeds optional, for flavour
For the Mint Raita
- 1 cup plain yogurt chilled
- ¼ cup fresh mint leaves finely chopped
- 2 tbsp fresh coriander finely chopped
- ½ tsp roasted cumin powder
- ¼ tsp black salt (kala namak)
- salt to taste
- 2–3 tbsp water to loosen, if needed
To Serve (optional)
- thinly sliced red onion
- lemon wedges
- chaat masala a pinch
- fresh coriander leaves
Instructions
Cook the Quinoa
- Rinse quinoa under cold water until the water runs clear — this removes the bitter saponin coating.
- In a saucepan, heat a few drops of oil over medium heat. Add cumin seeds if using and let them splutter for 30 seconds.
- Add rinsed quinoa, water, and salt. Bring to a boil, then reduce heat to low, cover, and cook for 12–15 minutes until all water is absorbed.
- Remove from heat and let it rest covered for 5 minutes. Fluff with a fork before serving.
Marinate and Roast the Cauliflower
- Preheat your oven to 220°C (430°F). Line a baking tray with parchment paper.
- In a large bowl, whisk together yogurt, chole masala, kashmiri chilli powder, turmeric, ginger-garlic paste, oil, and salt until smooth.
- Add cauliflower florets and toss well until every piece is coated. Let it sit for 10 minutes if you have time — even a short marinate makes a difference.
- Spread florets in a single layer on the baking tray. Don't crowd them or they'll steam instead of roast.
- Roast for 20–22 minutes, flipping halfway, until the edges are golden and slightly charred. The florets should look a little caramelised at the tips.
Make the Mint Raita
- Whisk yogurt in a bowl until smooth.
- Stir in chopped mint, coriander, roasted cumin powder, black salt, and regular salt.
- Add water one tablespoon at a time if the raita is too thick — it should be pourable but not watery.
- Taste and adjust salt. Refrigerate until ready to serve.
Assemble the Bowl
- Spoon a generous portion of quinoa into each bowl as the base.
- Arrange roasted cauliflower florets on top.
- Drizzle mint raita over the bowl — be generous, it's the best part.
- Add sliced red onion, a squeeze of lemon, a pinch of chaat masala, and fresh coriander if using.
- Serve immediately while the cauliflower is still warm.
Notes
Make-ahead: Roast the cauliflower and cook the quinoa up to 2 days ahead. Store separately in the fridge and assemble fresh. The raita keeps for 2 days.
Vegan swap: Use thick coconut yogurt in both the marinade and the raita. The flavour is slightly different but still delicious.
Spice level: Chole masala varies by brand — taste your marinade before coating the cauliflower and adjust chilli powder accordingly. MDH and Everest chole masala are both good store-bought options.
Crispier cauliflower: For extra crispiness, switch the oven to broil/grill for the last 3–4 minutes. Watch it closely.
Air-fryer option: Air-fry at 200°C (390°F) for 12–15 minutes, shaking the basket halfway.
Storage: Store components separately in airtight containers in the refrigerator for up to 2 days. Do not store assembled bowls.
Tried this recipe?Let us know how it was!