CAULIFLOWER-AND-CHICKPEA PITAS WITH CREAMY YOGURT SAUCE
Eating more plant-based meals just got easier, and even healthier. This falafel-inspired pita sandwich gets its crunch from chickpeas that are roasted, not fried. A bright, zippy lime-jalapeño yogurt sauce is drizzled on right before digging in and compliments both the crunchy chickpeas and spiced roasted cauliflower.
Provided by Shira Bocar
Categories Food & Cooking Healthy Recipes Vegetarian Recipes
Time 50m
Number Of Ingredients 11
Steps:
- Preheat oven to 425°F. Arrange cauliflower and chickpeas on a rimmed baking sheet. Sprinkle with cumin, season with salt and pepper, and toss with oil. Roast, flipping vegetables once, until golden and crisp, 30 to 35 minutes.
- Meanwhile, combine garlic, cilantro, jalapeño, lime juice, and yogurt in a blender. Blend until smooth. Season with salt and pepper; if too thick, blend in 1 tablespoon water. Heat pitas in oven until warm, 1 minute. Split pitas and stuff with cauliflower mixture; drizzle with yogurt sauce, garnish with more cilantro leaves, and serve.
PAN-ROASTED SPICED CAULIFLOWER WITH PEAS
This dish is inspired by a trip to Curry Hill, a neighborhood in New York dotted with stores selling saris, Indian restaurants, Pakistani cafes and hole-in-the-wall spice shops. When I got home from my shopping spree, a cauliflower was screaming for Indian spices, garlic and ginger. Better still, I knew I could knock together a pan-roasted meal in about 20 minutes.
Provided by David Tanis
Categories dinner, easy, quick, weekday, main course, side dish
Time 20m
Yield 4 to 6 servings
Number Of Ingredients 14
Steps:
- Heat a large sauté pan or cast-iron skillet over medium-high. Add the ghee or oil, and when it is hot, add the cauliflower. Stir until the cauliflower begins to color, 1 to 2 minutes. Season with salt and pepper. Continue stirring until the cauliflower is half-cooked, about 5 minutes, lowering the heat if necessary to keep it from browning too quickly.
- Add the cumin, mustard seeds, turmeric and makrut lime leaves, if using. When they begin to sizzle, add the ginger, garlic and chilies. Stir well and add the peas, along with a sprinkle of salt. Cover to let the peas steam until tender, 2 to 4 minutes. Sprinkle with the slivered scallions and cilantro. Serve with lime wedges.
Nutrition Facts : @context http, Calories 113, UnsaturatedFat 2 grams, Carbohydrate 11 grams, Fat 7 grams, Fiber 4 grams, Protein 4 grams, SaturatedFat 4 grams, Sodium 327 milligrams, Sugar 4 grams, TransFat 0 grams
INDIAN PEAS WITH CAULIFLOWER
Bring the fabulous flavors of India to your dinner table with this spicy vegetable and bean one dish - ready in just 20 minutes!
Provided by Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 7
Steps:
- Heat oil in 10-inch skillet over medium-high heat. Cook curry powder and chilies in oil 2 minutes, stirring occasionally.
- Stir in cauliflowerets and broth. Cover and cook 3 to 4 minutes or until cauliflowerets are tender.
- Stir in peas and beans. Cook about 5 minutes, stirring occasionally, until hot.
Nutrition Facts : Calories 230, Carbohydrate 44 g, Cholesterol 0 mg, Fiber 13 g, Protein 15 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 740 mg
TANGY CAULIFLOWER
Make and share this Tangy Cauliflower recipe from Food.com.
Provided by MizzNezz
Categories Cauliflower
Time 14m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Steam cauliflower until crisp-tender.
- In small bowl, mix sour cream, onion, mustard, and milk.
- Drizzle over cauliflower.
- Sprinkle with cheese, cover, let stand for 3 minutes to let cheese melt.
TANGY PEAS AND CAULIFLOWER
This pretty side dish gets its pleasant tangy flavor from creamy yogurt.
Provided by Allrecipes Member
Yield 8
Number Of Ingredients 7
Steps:
- Place cauliflower in a saucepan with a small amount of water. Bring to a boil; cook for 6-8 minutes. Add peas; cook 2-4 minutes longer or until the vegetables are crisp-tender; drain.
- Combine remaining ingredients; pour over vegetables and toss to coat.
Nutrition Facts : Calories 66.1 calories, Carbohydrate 12.4 g, Cholesterol 0.5 mg, Fat 0.3 g, Fiber 3.7 g, Protein 4.9 g, SaturatedFat 0 g, Sodium 119.8 mg, Sugar 5.5 g
TANGY PEAS AND CAULIFLOWER
This pretty side dish gets its pleasant tangy flavor from creamy yogurt.
Provided by Allrecipes Member
Yield 8
Number Of Ingredients 7
Steps:
- Place cauliflower in a saucepan with a small amount of water. Bring to a boil; cook for 6-8 minutes. Add peas; cook 2-4 minutes longer or until the vegetables are crisp-tender; drain.
- Combine remaining ingredients; pour over vegetables and toss to coat.
Nutrition Facts : Calories 66.1 calories, Carbohydrate 12.4 g, Cholesterol 0.5 mg, Fat 0.3 g, Fiber 3.7 g, Protein 4.9 g, SaturatedFat 0 g, Sodium 119.8 mg, Sugar 5.5 g
TANGY PEAS AND CAULIFLOWER
This pretty side dish gets its pleasant tangy flavor from creamy yogurt.
Provided by Allrecipes Member
Yield 8
Number Of Ingredients 7
Steps:
- Place cauliflower in a saucepan with a small amount of water. Bring to a boil; cook for 6-8 minutes. Add peas; cook 2-4 minutes longer or until the vegetables are crisp-tender; drain.
- Combine remaining ingredients; pour over vegetables and toss to coat.
Nutrition Facts : Calories 66.1 calories, Carbohydrate 12.4 g, Cholesterol 0.5 mg, Fat 0.3 g, Fiber 3.7 g, Protein 4.9 g, SaturatedFat 0 g, Sodium 119.8 mg, Sugar 5.5 g
TANGY PEAS AND CAULIFLOWER
This pretty side dish gets its pleasant tangy flavor from creamy yogurt.
Provided by Allrecipes Member
Yield 8
Number Of Ingredients 7
Steps:
- Place cauliflower in a saucepan with a small amount of water. Bring to a boil; cook for 6-8 minutes. Add peas; cook 2-4 minutes longer or until the vegetables are crisp-tender; drain.
- Combine remaining ingredients; pour over vegetables and toss to coat.
Nutrition Facts : Calories 66.1 calories, Carbohydrate 12.4 g, Cholesterol 0.5 mg, Fat 0.3 g, Fiber 3.7 g, Protein 4.9 g, SaturatedFat 0 g, Sodium 119.8 mg, Sugar 5.5 g
CHEESY CAULIFLOWER WITH PEAS
I couldn't "sell" cauliflower to my daughters until I came up with this saucy casserole. Then they requested it. It appeals to kids' tastes, even with vegetables they don't usually eat.-Barbara Jaggers, Colorado Springs, Colorado
Provided by Taste of Home
Categories Side Dishes
Time 35m
Yield 8 servings.
Number Of Ingredients 9
Steps:
- In a covered saucepan, cook cauliflower in a small amount of water until crisp-tender. Meanwhile, in another saucepan, melt butter. Stir in flour, salt and pepper until smooth. Gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat. Drain the cauliflower. Add peas, mushrooms, 1 cup of cheese and cauliflower to the milk mixture; stir gently. Transfer to a greased 2-1/2-qt. baking dish. Sprinkle with remaining cheese. Cover and bake at 350° for 15 minutes. Uncover; bake 10 minutes longer or until heated through.
Nutrition Facts :
TANGY PEAS AND CAULIFLOWER
This pretty side dish gets its pleasant tangy flavor from creamy yogurt.
Provided by Allrecipes Member
Yield 8
Number Of Ingredients 7
Steps:
- Place cauliflower in a saucepan with a small amount of water. Bring to a boil; cook for 6-8 minutes. Add peas; cook 2-4 minutes longer or until the vegetables are crisp-tender; drain.
- Combine remaining ingredients; pour over vegetables and toss to coat.
Nutrition Facts : Calories 66.1 calories, Carbohydrate 12.4 g, Cholesterol 0.5 mg, Fat 0.3 g, Fiber 3.7 g, Protein 4.9 g, SaturatedFat 0 g, Sodium 119.8 mg, Sugar 5.5 g
LOW-FAT PEAS AND CAULIFLOWER IN SPICY YELLOW YOGURT SAUCE
Make and share this Low-Fat Peas and Cauliflower in Spicy Yellow Yogurt Sauce recipe from Food.com.
Provided by Dancer
Categories Cauliflower
Time 17m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- In a large pot over high heat, bring the water with 2 teaspoons of the salt to a boil.
- Drop in the cauliflower florets and the frozen tiny peas, return to a boil, and cook for only 2 minutes.
- Drain in a colander and run under cold water to stop the cooking and cool.
- Let the vegetables drain in the colander while you prepare the dressing.
- In a serving bowl, whisk together the remaining ingredients, whisking until the mixture is creamy.
- Fold in the vegetables gently to coat.
- Serve immediately or cover with plastic wrap and refrigerate for up to 4 hours, lightly tossing again before serving.
Nutrition Facts : Calories 125.4, Fat 2.2, SaturatedFat 1.3, Cholesterol 7.3, Sodium 1894.4, Carbohydrate 17.8, Fiber 3.4, Sugar 12.2, Protein 9.8
ROASTED CAULIFLOWER AND PEAS WITH CHUTNEY CHEESE SAUCE
Provided by Melissa Clark
Categories dinner, weekday, main course
Time 45m
Yield 4 servings
Number Of Ingredients 15
Steps:
- Preheat oven to 375 degrees. Toss cauliflower with oil, salt and pepper. Arrange in a single layer on a baking sheet. Roast until almost tender and browning around the edges, about 30 minutes. Add peas to pan and stir to combine. Roast until peas are heated through, about 5 minutes more.
- About halfway through cauliflower cooking time, prepare cheese sauce: Melt butter in a large saucepan over medium-high heat. Add flour and cook, stirring, until mixture is pale golden, about 1 minute. Whisking constantly, slowly add milk until fully incorporated. Bring to a boil and cook until thickened, about 3 minutes. Whisk in cheese, a little at a time (adding too much at once can cause sauce to break and become grainy), until smooth. Stir in chutney, dry mustard, salt and pepper.
- Serve vegetables and sauce over rice; garnish with cilantro.
Nutrition Facts : @context http, Calories 927, UnsaturatedFat 25 grams, Carbohydrate 47 grams, Fat 67 grams, Fiber 5 grams, Protein 39 grams, SaturatedFat 34 grams, Sodium 1301 milligrams, Sugar 31 grams, TransFat 2 grams
TANGY CAULIFLOWER
"Our children never liked cauliflower until I started serving it this way," reports Stephanie Myers of Mobile, Alabama. "They love the colorful mustard sauce-there are never any leftovers."
Provided by Taste of Home
Categories Side Dishes
Time 20m
Yield 6-8 servings.
Number Of Ingredients 6
Steps:
- Place cauliflower in a microwave-safe dish. Add water. Cover and microwave on high for 9-11 minutes or until tender. Combine mayonnaise, prepared mustard and ground mustard; spread over cauliflower. Sprinkle with cheese., Microwave, uncovered, on high for 30 seconds or until the cheese is melted.
Nutrition Facts : Calories 145 calories, Fat 13g fat (3g saturated fat), Cholesterol 13mg cholesterol, Sodium 150mg sodium, Carbohydrate 4g carbohydrate (2g sugars, Fiber 2g fiber), Protein 3g protein.
CAULIFLOWER WITH PEAS
I am trying to eat less meat both for health and expense, but still keep my meal satisfying. I found this recipe in "Organic Gardening" magazine. They suggest the recipe is a good start and you can add cubed potatoes, diced chicken, or extra-firm tofu. Also they say try replacing the cauliflower with Brussels sprouts.
Provided by threeovens
Categories Curries
Time 30m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- In a skillet, over medium heat, add the oil and heat until it begins to shimmer; add cumin seeds and saute until they too begin to sizzle, about 30 seconds.
- Add in the ginger, garlic, and shallots and cook until they start to soften, about 2 minutes.
- Add in the cauliflower, cover the skillet, and cook, stirring occasionally, until the cauliflower has begun to caramelize, 8 minutes.
- Stir in the peas and tomatoes, turmeric, pepper, coriander, and cayenne, if using; season with salt to taste.
- Cover and cook until the cauliflower is cooked through, about 5 to 7 minutes.
- Transfer to a serving bowl and garnish with fresh cilantro.
Nutrition Facts : Calories 154, Fat 8.1, SaturatedFat 1.1, Sodium 85.8, Carbohydrate 18.4, Fiber 6.1, Sugar 5, Protein 5.8
SPICED CAULIFLOWER WITH CHICKPEAS, HERBS & PINE NUTS
Roast cauliflower with cumin and caraway then serve with healthy chickpeas and herbs in this Middle Eastern-style salad
Provided by Good Food team
Categories Lunch, Main course
Time 50m
Number Of Ingredients 7
Steps:
- Heat oven to 200C/180C fan/gas 6. Toss the cauliflower, garlic, spices, 2 tbsp oil and some seasoning in a roasting tin, then roast for 30 mins.
- Add the chickpeas, pine nuts and remaining oil to the tin, then cook for 10 mins more. To serve, stir in the herbs with your chosen dressing.
Nutrition Facts : Calories 407 calories, Fat 29 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 19 grams carbohydrates, Sugar 7 grams sugar, Fiber 10 grams fiber, Protein 17 grams protein, Sodium 0.5 milligram of sodium
CAULIFLOWER, PEAS AND POTATO (SPICY)
Make and share this Cauliflower, peas and potato (Spicy) recipe from Food.com.
Provided by ChrisMnn
Categories Curries
Time 30m
Yield 2-4 serving(s)
Number Of Ingredients 14
Steps:
- Cut cauliflower into small florets.
- Peel potatoes and cut into quarters (medium potatoes) and whole if using baby.
- Pour oil into a saucepan and set over a moderate heat and add the mustard seeds, ajmoh and sesame seeds.
- Put a lid on the saucepan.
- The mustard seeds will start popping when heated and once they have stopped.
- Add the vegetables and toss a few times.
- add garlic, ginger pulp and all the spices and salt.
- Toss again.
- Add 1/4 pint of water and cook on a moderate heat for about 20 minutes.
- Serve garnished with fresh corriander.
Nutrition Facts : Calories 325.6, Fat 6.2, SaturatedFat 0.9, Sodium 398.4, Carbohydrate 60.4, Fiber 14.2, Sugar 10.5, Protein 12.7
TANGY PEAS AND CAULIFLOWER
Make and share this Tangy Peas and Cauliflower recipe from Food.com.
Provided by SweetySJD
Categories Cauliflower
Time 15m
Yield 8-10 serving(s)
Number Of Ingredients 7
Steps:
- Place cauliflower in a saucepan with a small amount of water.
- Bring to a boil; cook 6-8 minutes.
- Add peas, cook 2-4 minutes longer, until vegetables are crisp-tender; drain.
- Combine remaining ingredients; pour over vegetables and toss to coat.
Nutrition Facts : Calories 70.3, Fat 0.3, SaturatedFat 0.1, Cholesterol 0.5, Sodium 97.1, Carbohydrate 12.5, Fiber 3.7, Sugar 6.1, Protein 5.3
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