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.
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!
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
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:
Step 1: In a food processor or blender, combine cashews, coconut oil, lemon juice, green chillies, curry powder, garlic powder and water.
And blend until you achieve a smooth marinade consistency.
Step 2: Place the cauliflower florets on a large lined baking tray, then pour the marinade over them.
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.
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:
Step 4: In a blender, combine ripe avocados, chopped jalapenos (seeds removed for less heat if desired), lime juice, fresh cilantro and salt.
Blend until smooth and creamy. Refrigerate until ready to use.
Perfectly fluffy couscous:
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:
Step 6: Prepare six clean and dry mason jars. Begin by evenly distributing the prepared dressing at the bottom of each jar.
Next, add the tandoori cauliflower.
Then, layer with chopped bell peppers.
Next comes the cooked couscous.
And chopped onion.
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.
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.
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.
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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.
1cauliflowermedium head, washed and cut into bite sized chunks, 6 cups, Benefits of cooked cauliflower
Dressing & mason jar salad
1cupcouscousplain, cooked according to packet instructions
2avocadossmall-medium, very ripe
6limesfreshly juiced
2jalapenoswashed, remove seeds to reduce heat
2cupscilantrowashed, leaves and stems
¼tspsaltsea salt
1red onionmedium, finely chopped
2bell pepperred, washed, deseeded and diced into small chunks
5cupsarugulawashed
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!
Video
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.
