Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Tikka cauliflower with mint yoghurt

Roasted cauliflower pairs perfectly with tangy red onion pickle and zesty yoghurt dressing for a healthier, high-fibre meal.

Hands-on time: 10 mins
Time to make: 35 mins
Serving: 4 people

Ratings: 4.9

Save to favs/meal planning

See favs

Share or print this recipe

Ingredients

Measurements explained

1 tablespoon olive oil
2 tablespoons tikka paste
450g cauliflower, cut into 1cm slices
¹⁄³ cup rice wine vinegar
1 small red onion, thinly sliced
100g low-fat plain yoghurt
1½ tablespoons lemon juice
¼ cup finely chopped fresh mint
60g baby spinach leaves
250g mixed baby tomatoes, sliced
4 baby cucumbers, cut into thin wedges (or 1 Lebanese cucumber, peeled into ribbons)
4 wholemeal pita pockets, halved

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

Stay Awake

(Stops screen from sleeping)

1 Preheat oven to 200°C. Line a baking tray with baking paper. Place oil and tikka paste in a large bowl, mixing to combine. Add cauliflower, tossing to coat (slices may break apart). Transfer to prepared tray and arrange in a single layer. Bake for 25 minutes or until tender.

2 Meanwhile, place vinegar and 2 tablespoons water in a small bowl. Add onion, gently stirring to separate layers. Set aside to pickle for 5 minutes. Drain.

3 Combine yoghurt, lemon juice and mint in a small bowl.

4 Divide spinach, cauliflower, tomato, cucumber and pickled onion among pita pockets. Serve drizzled with mint sauce.

Nutrition info (per serve)

Calories 310 cal

Kilojoules 1297 kJ

Total fat 7.8 g

Saturated fat 1.1 g

Member only

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

Find this recipe interesting?

Save to favs/meal planning

See favs

Tag us on Instagram at @healthyfoodguidemag

Achieve your goals

Unlock your ultimate healthy eating toolkit

Get instant access to everything you need to plan, shop and eat well in one place.

Chicken and mozzarella salad with warm tomato dressing

Homemade shakshuka pizza with sumac

Baked wrapchos

Pork fillet in red wine and cranberry sauce

View more recipes

Nutrition advice you can trust

At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.