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Tandoori Roasted Cauliflower Salad 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.
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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
- 6 mason jars 250 mL
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.
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