New American Plate Challenge

Roasted Cauliflower with Spiced Tomato Sauce

July 21, 2016
2 Reviews (5.00 out of 5)
Roasted Cauliflower with Spiced Tomato SauceRoasted Cauliflower with Spiced Tomato Sauce
Weekly Recipe
Serves 6 People

Gobi Manchurian is a popular Indian dish that calls for deep-frying heavily-spiced cauliflower. This healthy makeover keeps the spice and flavorful sauce, but bakes the veggies instead to keep their nutrition benefits intact. Cauliflower is a mild cruciferous vegetable and these types of veggies contain numerous vitamins, minerals and phytochemicals studied in the lab for cancer protection.


  • 1 Teaspoon
    ground cumin
  • 12/ Teaspoons
    ground coriander
  • 1/4 Teaspoon
    ground cardamom
  • 1/8 Teaspoon
    ground pepper, preferably white
  • 2 Tablespoons
    canola oil, divided
  • 7-8 Cups
    medium cauliflower florets (from a 2¼ – 2½ lb. cauliflower head)
  • Cooking spray
  • 1 Tablespoon
    finely chopped garlic
  • 1 can (8 oz.)
    tomato sauce, no salt added
  • 2 Tablespoons
    tomato paste
  • 2 Teaspoons
    raw sugar
  • 2 Teaspoons
    white distilled vinegar
  • 1/8 Teaspoon
    ground cloves
  • 1/8 - 1/4 Teaspoon
    ground cayenne pepper
  • 1/2 Teaspoon


  1. Preheat oven to 425 degrees F.

  2. In large mixing bowl, combine cumin, coriander, cardamom, ground pepper and 1 tablespoon oil. Add cauliflower and with your hands, toss and rub to coat florets, 1 minute.

  3. Line 11-inch x 15-inch jelly roll pan with foil. Coat foil with cooking spray. Arrange seasoned cauliflower in one layer on pan. Bake for 10 minutes. Stir, then bake 10 minutes longer.

  4. Meanwhile, in small saucepan, heat remaining oil over medium-high heat. Add garlic and cook, stirring, until fragrant, 1 minute. Add tomato sauce, tomato paste, sugar, vinegar, cloves, cayenne and salt and mix to combine. Cook until sauce bubbles vigorously around edges of pot.

  5. Spoon tomato sauce over cauliflower on pan and mix with spatula until florets are well coated, 1 minute. Roast cauliflower 10 minutes. Stir, and bake until florets are tender, about 5 minutes. Serve hot or warm.

Nutrition: 92 calories, 5 g total fat (0 g saturated fat), 11 g carbohydrate, 3 g protein, 4 g dietary fiber, 275 mg sodium

2 reviews for Roasted Cauliflower with Spiced Tomato Sauce

  1. Susan


    Nice and spicy. Love cauliflower and cardamom together!

  2. Gwyneth Holladay


    My family loved it. I am not a huge fan of cauliflower anything but I’m working on it.

  3. Jana Harrell


    I really want to try this one! Thanks ladies, for your reviews 🙂

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