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🍛 Indian · Main · Medium difficulty · Vegetarian

Tandoori Cauliflower

A vibrant Indian main built around cauliflower, seasoned with yogurt and tandoori masala.

Prep time
9 min
Cook time
21 min
Total time
30 min
Servings
4
Calories
242 kcal
Protein
10 g
Carbs
10 g
Fat
18 g
Course
Main

About this Indian grilled dish

Tandoori Cauliflower is a Indian main built around large cauliflower. It takes about 30 min from start to finish, 9 minutes of prep and 21 minutes of cooking, and serves 4.

Cooking method: grilled dish. Difficulty is rated medium. Vegetarian, and marked gluten-free in our data.

Good for: light & low calorie, party & sharing, everyday healthy.

Ingredients

Quantities are for 4 servings. Change the servings in the app to rescale them automatically.

  • 1 large cauliflower, cut into florets
  • 1 cup yogurt
  • 2 tbsp tandoori masala
  • 1 tbsp lemon juice
  • 1 tbsp ginger-garlic paste
  • 1 tbsp mustard oil
  • 2 tbsp cooking oil
  • Salt and black pepper, to taste

Method

  1. Step 1. Whisk together the yogurt, tandoori masala and lemon juice to make the marinade.

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  2. Step 2. Coat the cauliflower thoroughly and marinate for at least 20 minutes (overnight is even better).

    Heat
    Off, no heat
    Look for
    Everything is evenly coated or just combined, with no dry pockets.
    Why it matters
    Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
    Avoid
    Overmixing batters and doughs makes them tough; stop once just combined.

  3. Step 3. Preheat a grill or grill pan to high heat and oil the grates.

    Heat
    Medium to high
    Look for
    The oil shimmers and flows like water; a drop of water sizzles instantly.
    Why it matters
    Food added to a properly hot pan sears and browns instead of steaming and sticking.
    Avoid
    Adding food to a cold pan: it sticks, turns grey and soaks up oil.

  4. Step 4. Cook the cauliflower for 4-6 minutes per side, basting with leftover marinade, until nicely charred.

    Heat
    Medium to high, stir or flip now and then
    Look for
    Golden-brown edges, a steady sizzle and a toasty smell.
    Why it matters
    Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
    Avoid
    Overcrowding the pan: the temperature drops and food steams. Cook in batches.

  5. Step 5. Rest for 5 minutes so the juices settle.

    Heat
    Off, let it sit
    Look for
    Steam slows, juices settle and the dish firms up slightly.
    Why it matters
    Resting lets juices redistribute and flavours settle, and the food is easier to slice and eat.
    Avoid
    Skipping the rest: juices run out and the dish falls apart.

  6. Step 6. Serve with the ginger-garlic paste and mustard oil, plus a squeeze of lemon.

    Heat
    Warm plates
    Look for
    Hot food on warm plates with a fresh, bright garnish on top.
    Why it matters
    Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
    Avoid
    Waiting too long: the dish cools and crisp parts go soft.

Chef's tip

Bring the protein to room temperature before grilling.

Equipment you will need

  • Grill or grill pan
  • Tongs
  • Mixing bowl

Nutrition per serving

Estimated per serving: 242 kcal, 10 g protein, 10 g carbohydrate and 18 g fat. Roughly 17% of the energy comes from protein, 17% from carbohydrate and 67% from fat, using standard energy values.

Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.

When to cook Tandoori Cauliflower

Substitutions and variations

  • Marinate for longer for deeper flavour, or use a yogurt-based marinade for tender results.
  • Oil the grill or pan rather than the food to reduce flare-ups.
  • Serve with a herb sauce or yogurt dip instead of a heavy sauce to keep the plate lighter.

Frequently asked questions about Tandoori Cauliflower

How long does Tandoori Cauliflower take to make?

It takes about 30 min in total: 9 minutes of prep and 21 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.

How many calories are in one serving?

Each serving has about 242 kcal, with 10 g protein, 10 g carbohydrate and 18 g fat. These are estimates for the recipe's 4 servings.

Is Tandoori Cauliflower gluten-free?

It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.

Is it suitable for vegetarians or vegans?

Yes, it is vegetarian: no meat, poultry or fish.

How difficult is it to cook?

It is a medium-difficulty recipe: it needs some timing and several steps, so read through the method before you start.

Can I make Tandoori Cauliflower ahead or freeze it?

Store leftovers in airtight containers in the fridge for 3-4 days. Most baked and saucy dishes freeze well for up to 3 months, but avoid freezing crisp items and salads.

How many servings does it make?

This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.

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