Roasted Cauliflower and Chickpeas with Garlic Cilantro Yogurt
Roasted Cauliflower and Chickpeas with Garlic Cilantro Yogurt that's ready in less than 30 minutes for a hearty meatless meal packed with flavor.
This vegetarian Curry Cauliflower and Chickpeas recipes with the most amazing garlic yogurt sauce may just be my new favorite meatless meal and side dish. It's so full of flavor and you will be fighting for the last bit of just charred cauliflower and rich, nutty chickpeas.
I am officially obsessed with this dish. Between the roasted cauliflower, which was already one of my favorite things, and the nutty chickpeas and the garlicky yogurt sauce - it's so good. And it couldn't be easier since you just throw everything onto a sheet pan and toss it in the oven. I usually serve it on a bed of couscous or brown rice but any hearty grain would work. And if you want something green, it's pretty delicious with some kale or Swiss chard thrown in the mix as well.
I have been roasting cauliflower for years and there honestly isn't a better way to make cauliflower in my opinion. The edges get browned and tender, the floret gets tender but not mushy, it's so good. Especially the tiny little burned edges. We fight over those in my house.
And recently I just started roasting chickpeas as well. It was something I had never really considered in the past since I usually buy canned chickpeas, which are already cooked. However, tossing them in oil and spices and roasting them on a sheet pan creates a whole different chickpea. The outside gets brown and crispy. The flavor gets slightly nutty. They are delish!
So when I was preparing a vegetarian meal for a friend last week, I decided to experiment with roasting the chickpeas and cauliflower together and fell in love with the outcome. For this version, I spiced things up with curry powder and ginger to add a nice, savory flavor with a touch of heat. I also added some onions and then just roasted everything together for about thirty minutes.
While the veggies and chickpeas were in the oven, I started the sauce. To balance out the curry spices, I went with a garlic and cilantro yogurt sauce that you can make right in the blender or food processor. This could be made with any fresh herbs you like - mint, parsley, basil, or dill would all be great options. It brings the whole dish together.
In terms of serving these roasted chickpeas and cauliflower, there are so many options. Normally I just throw everything on a bed of couscous or quinoa with a good drizzle of yogurt sauce. It's also delicious over salad greens or wrapped up in a sandwich. And my all-time favorite option is the one included in the photo. Toast a pita, flatbread, or tortilla and then add mashed avocado and lemon. Top with the roasted cauliflower, chickpeas, and yogurt sauce. It's dreamy.
How to Roast Cauliflower and Chickpeas Together
It's really easy to make a quick sheet pan meal using chickpeas, cauliflower, olive oil, and your favorite spices. You can also easily swap in different veggies to change up the dish. Here are the basic instructions.
- Preheat the oven to 400 degrees.
- Drain and rinse the chickpeas. Then make sure to dry them very well with a kitchen towel. This step ensures the chickpeas get nice and crispy.
- Chop the cauliflower (or other veggies) into florets. Also, make sure they are nice and dry, so they will roast and get browned.
- Add any other vegetables you like - onions, garlic, etc.
- Toss with olive oil and spices. Season with salt and pepper.
- Lay flat on a baking sheet. Make sure to not overcrowd the pan, if needed use too sheet pans. When the cauliflower and chickpeas are overcrowded they will steam instead of roast.
- Roast for 25-30 minutes, shaking the pan a few times during cooking.
- You will know its ready when the cauliflower and chickpeas have browned on the edges.
Tips and Recipe Ideas
- If you have time, make the garlic yogurt sauce ahead of time. The flavors will combine and the sauce will get richer and more garlicky.
- Let the cauliflower cook until it is browned on the edges and beginning to caramelize. This brings out a nutty flavor and is worth the extra time in the oven.
- If you don't like curry powder, just use a different spice that you do enjoy. Grill seasoning, rosemary, Italian seasoning, lemon pepper, or cajun seasoning would all be delicious.
- This dish can be made with a variety of veggies - try broccoli, carrots, butternut squash, or sweet potatoes. Just make sure to cut the heartier veggies into small chunks so they are fully cooked in the 30 minutes.
- To make a vegan option, just use a dairy free yogurt in place of the greek yogurt.
Make it Your Own
- Add leafy greens - This dish tastes great as a salad. Add some greens like kale, spinach, or arugula for a hearty vegetarian meal. The garlicky sauce can also be used separately as a salad dressing on top of a variety of different dishes.
- Switch up your spices - If you or your guests are not fans of curry powder, feel free to substitute it with a different seasoning blend or fresh herbs. Some tasty substitutions would be BBQ grill seasoning, lemon pepper, or Italian seasoning.
- Make it vegan - This meatless dish can easily be made vegan-friendly by incorporating dairy-free yogurt instead.
- Serve with a tortilla - My absolute favorite way to serve this dish is on top of a toasted tortilla with some mashed avocado and a spritz of lemon juice. Pita, wraps, and crackers are also great options as well.
Frequently Asked Questions
Is this recipe healthy for you?
This vegetarian dish is packed with nutrients and healthy vitamins. The sauce boasts a ton of health benefits with ingredients like greek yogurt and cilantro. Curry powder is also a healthy spice that has been known to improve digestive health and lower blood sugar levels. Our primary ingredient, Cauliflower, is considered a superfood. It is rich in antioxidants such as Vitamin B, Vitamin C, and fiber. Chickpeas are also high in fiber and protein. They are very filling and are great for meal-prep.
What can I serve with roasted cauliflower and chickpeas?
These roasted vegetables are so versatile! Serve as a side dish along with proteins such as salmon, chicken, or tofu. I love to add these roasted vegetables on top of a bowl of quinoa or rice. They also taste incredible on a toasted tortilla and pita. It is a delicious protein-packed addition to sandwiches as well.
Looking for more chickpea recipes?
Roasted Cauliflower and Chickpeas with Garlic Cilantro Yogurt
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- 1 head cauliflower, cut into florets
- 20 oz. canned chickpeas, drained
- 1/2 sweet onion, sliced
- 2 tbsp. olive oil
- 1 tbsp fresh ginger, grated
- 1 tbsp. curry powder
- 1 cup nonfat plain Greek yogurt
- 1/4 cup cilantro, chopped
- 1 garlic clove
- 1/2 tsp. salt
- 1/2 tsp. pepper
- 1 tbsp. lemon juice
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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