Swoon over these Tandoori Roasted Cauliflower Salad Jars! Tender cauliflower, drenched in spicy cashew marinade, roasted to perfection, nestled amongst layers of fluffy couscous, crisp veggies, and peppery arugula atop an irresistible avocado-cilantro lime dressing.

Perspective shot featuring a colourfully layered salad mason jars on a wooden board.
Meal Prep Magic: Rainbow Salad Mason Jars for the Week Ahead.

Looking to jazz up that trusty head of cauliflower? You’re in luck because cauliflower is my veggie crush! First up, prepare to drool over the Quick Cabbage Poriyal with Spicy Cauliflower. Then, get creative with those cabbage leftovers and whip up a colourful Red Cabbage Salad paired with some irresistible Air Fryer Cauliflower Bites. Trust me, these recipes will take your cauliflower game to the next level!

Perspective shot featuring two colourfully layered salad mason jars.

I’m all about fusion recipes, and let me tell you, when I say it’s a party for your palate that you won’t be able to resist—I mean it. Its vibrant Indian flair—thanks to those tantalizing tandoori spices in the marinade—elevates it to a whole new level. 

And speaking of excitement, it’s been an incredibly busy week, and as a dietitian hitting your screens on national TV, I’m thrilled to spill the beans—or rather, the cauliflower! Next week, you can catch me on The Morning Show Canada, where I’ll be demonstrating this salad. Yes, you’ll witness firsthand just how simple it is to whip up, and best of all, watch as the hosts give it a taste test live on air!

Get ready to have your salad-loving heart stolen by this one!

Ok, let’s discuss it’s nutrition, shall we?

Nutrition highlights

This cauliflower salad is bursting with nutrition and wholesome goodness, featuring:

  • Fibre from the cauliflower florets
  • Vitamin C from the bell peppers
  • Healthy fats from the cashews and avocados

Ingredients

Overhead image of a food display including vegetables, arugula, spices, cashews and couscous.

Tandoori cauliflower marinade

  • Cashews
  • Coconut oil
  • Lemon
  • Green chilli
  • Curry powder
  • Garlic powder
  • Cauliflower

Dressing + mason jar salad

This recipe utilizes my Avocado-Cilantro Lime Dressing (doubled up!), which only takes 5 minutes to prepare.

  • Avocados
  • Jalapenos
  • Lime
  • Cilantro
  • Red onion
  • Couscous
  • Bell peppers
  • Arugula

How to make it

Preheat your oven to 380°F (190°C) and position the rack on the top position.

Tandoori cauliflower:

A compact blender cup containing salt, cashews, spices and green chilli.
Step 1: In a food processor or blender, combine cashews, coconut oil, lemon juice, green chillies, curry powder, garlic powder and water.
A compact blender cup containing blended creamy tandoori marinade.
And blend until you achieve a smooth marinade consistency.
Overhead image of cauliflower florets topped with creamy tandoori marinade on a lined baking tray.
Step 2: Place the cauliflower florets on a large lined baking tray, then pour the marinade over them.
Tandoori marinade coated cauliflower florets on a lined baking tray.
Make sure every floret is generously coated with the tandoori marinade. Spread the florets on the baking sheet and bake on the top shelf of your oven for 15 minutes.
Grilled tandoori cauliflower florets on a lined baking sheet.
Step 3: After 15 minutes, switch the oven to broil and char the cauliflower for a couple of minutes on both sides until it’s beautifully golden.

Avocado-cilantro lime dressing:

Compact blender cup containing cilantro and salt.
Step 4: In a blender, combine ripe avocados, chopped jalapenos (seeds removed for less heat if desired), lime juice, fresh cilantro and salt.
Compact blender cup containing creamy avocado cilantro lime dressing.
Blend until smooth and creamy. Refrigerate until ready to use.

Perfectly fluffy couscous:

A hand holding a fork fluffing cooked couscous in a saucepan.
Step 5: Cook couscous according to the packet instructions. Once cooked, fluff with a fork (to prevent lumps) and set aside to cool.

Mason jar salad assembly:

Six mason jars with avocado cilantro lime dressing at the base.
Step 6: Prepare six clean and dry mason jars. Begin by evenly distributing the prepared dressing at the bottom of each jar.
Six mason jars with avocado cilantro lime dressing at the base topped with a second layer of tandoori cauliflower.
Next, add the tandoori cauliflower.
Six mason jars with avocado cilantro lime dressing at the base topped with a second layer of tandoori cauliflower and a third layer of chopped peppers.
Then, layer with chopped bell peppers.
Six mason jars with avocado cilantro lime dressing at the base topped with a second layer of tandoori cauliflower, a third layer of chopped peppers and a fourth layer of cousous.
Next comes the cooked couscous.
Six mason jars with avocado cilantro lime dressing at the base topped with a second layer of tandoori cauliflower, a third layer of chopped peppers, a fourth layer of couscous, and a fifth layer of chopped red onion.
And chopped onion.
Six mason jars with avocado cilantro lime dressing at the base topped with a second layer of tandoori cauliflower, a third layer of chopped peppers, a fourth layer of couscous, a fifth layer of chopped red onion - topped with arugula.
Finish by topping each jar with a handful of fresh arugula.

Seal the jars tightly and store them in the fridge for meal prep for the week.

Face on image of six coloufully layered mason jar salads styled against a grey back drop.

Serving your spring salad:

When ready to serve, simply pour the contents of the mason jar onto a plate. Give it a gentle toss to mix all the ingredients together.

For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.

Diabetes diet advice

This cauliflower mason jar salad is bursting with fibre from the cauliflower and veggies, making it a delicious diabetes-friendly meal choice. I would accompany it with a portein source like grilled chicken, tofu or fish to create a balanced plate.

Face on image of a layered mason jar salad with arugula protruding out.

If you give this recipe a go, share your thoughts with a star rating and a quick review down below! Your feedback keeps my culinary journey going strong! Plus, if you’re on Instagram, tag me @DesiliciousRD in your creations. It truly warms my heart to see your delicious renditions!

Desi~liciously Yours, Shahzadi

This Wholesome Meal Plan is 100% animal product free and VEGAN. You will learn how to maximize your intake of healthy whole grains, a rainbow of vegetables, fruits and legumes – all while minimizing refined sugars and oils. Say hello to a nutrient-packed and delicious eating plan to support your healthy lifestyle and commitment to our planet’s health.

RD Approved Badge - Anti Inflammatory
RD Approved Badge - Gut Healthy
Face on image of six coloufully layered mason jar salads styled against a grey back drop.
No ratings yet

Get the Recipe:

Tandoori Roasted Cauliflower Salad Jars

Prep Time: 30 minutes
Cook Time: 20 minutes
Total Time: 50 minutes
Yield: 6 jars
Swoon over these Tandoori Roasted Cauliflower Salad Jars! Tender cauliflower, drenched in spicy cashew marinade, roasted to perfection, nestled amongst layers of fluffy couscous, crisp veggies, and peppery arugula atop an irresistible avocado-cilantro lime dressing.

Video

Ingredients
  

Tandoori cauliflower

  • ½ cup cashews, plain, unsalted, unroasted
  • 2 tbsp coconut oil, cold pressed, virgin, melted
  • 2 tbsp lemon juice, freshly squeezed
  • 1 green chili, washed, whole
  • 3 tsp curry powder
  • ½ tsp garlic powder
  • 1 tsp sea salt
  • 3 tbsp water
  • 1 cauliflower, medium head, washed and cut into bite sized chunks, 6 cups, Benefits of cooked cauliflower

Dressing & mason jar salad

  • 1 cup couscous, plain, cooked according to packet instructions
  • 2 avocados, small-medium, very ripe
  • 6 limes, freshly juiced
  • 2 jalapenos, washed, remove seeds to reduce heat
  • 2 cups cilantro, washed, leaves and stems
  • ¼ tsp salt, sea salt
  • 1 red onion, medium, finely chopped
  • 2 bell pepper, red, washed, deseeded and diced into small chunks
  • 5 cups arugula, washed

Equipment

Instructions
 

Tandoori cauliflower

  • Preheat your oven to 380°F (193°C) and position the oven rack at the top position.
  • In a food processor or blender, combine cashews, coconut oil, lemon juice, green chilli, curry powder, garlic powder and water. Blend until a smooth marinade forms.
  • Toss cauliflower florets with the prepared tandoori cashew marinade until evenly coated. Then, spread the marinated cauliflower on a lined baking tray. Bake on the top shelf of the oven for 15 minutes, until golden brown and tender. For an extra charred edge, switch the oven to broil for 2 minutes, then flip the florets and broil for an additional 1-2 minutes.

Dressing & mason jar salad

  • In a blender, combine avocados, fresh cilantro, juice of limes, and jalapeños. Blend until smooth and creamy. Transfer to a large mason jar and refrigerate.
  • Cook couscous according to package instructions. Fluff with a fork and set aside to cool.
  • Gather six clean and dry mason jars. Start by layering the dressing at the bottom of each mason jar. Next, add the roasted tandoori cauliflower. Layer with chopped bell peppers, followed by cooked couscous and onion. Finish by topping each jar with a handful of fresh arugula.
  • Seal the jars tightly and store in the refrigerator for meal prep. When ready to serve, simply pour the contents onto a plate and enjoy!

Notes

Diabetes diet advice

  • This cauliflower mason jar salad is bursting with fibre from the cauliflower and veggies, making it a delicious diabetes-friendly meal choice. I would accompany it with a portein source like grilled chicken, tofu or fish to create a balanced plate.

Tips for success

  • Even-sized Florets: Cut the cauliflower into similar-sized florets for even cooking and a nice char.
  • Cool Couscous Completely: Let the cooked couscous cool completely before layering to avoid soggy veggies and greens.
  • Adjust Heat: Customize the spice level to your taste by tweaking the amount of chilli seeds or skipping the chilies in the marinade. Fresh ingredients guarantee the best flavour, so opt for the freshest produce you can find.

Nutrition Information:

Calories: 390kcal (20%)Carbohydrates: 50g (17%)Protein: 11g (22%)Fat: 20g (31%)Saturated Fat: 6g (30%)Polyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 559mg (23%)Potassium: 1034mg (30%)Fiber: 12g (48%)Sugar: 7g (8%)Vitamin A: 2190IU (44%)Vitamin C: 137mg (166%)Calcium: 106mg (11%)Iron: 3mg (17%)

Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.

Cuisine: Fusion, Indian
Course: Salad
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.