How to make healthy vegetarian Oven Baked Tandoori Gobi.
The popular Punjabi recipe, also known as Tandoori Cauliflower, is a delicious appetizer or side dish. We’re certain the meat lovers in your family will love it too!
Our quick & easy Tandoori Gobi recipe features simple and affordable ingredients like cauliflower, chickpea gram flour, cashews, garlic, ginger, yogurt, chili powder, paprika, garam masala, cumin, cilantro, tomatoes, green chili and sour cream.
Instead of using a traditional tandoor, we cook this recipe at home using a very hot oven or barbecue.
Our healthy tandoori recipe is vegetarian and gluten free. Enjoy it as a light lunch all on its own, or at dinner as an appetizer or side dish.
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What Is Tandoori Gobi?
A traditional tandoor is a cylindrical clay or metal oven used in cooking and baking in India and across Asia.
The heat for a tandoor was traditionally generated by a charcoal or wood fire, burning within the tandoor itself, thus exposing the food to live fire, radiant heat cooking, and hot-air, convection cooking, and smoking in the fat and food juices that drip on to the charcoal.
In India and Pakistan, tandoori cooking was traditionally associated with the region of Punjab, as Punjabis embraced the tandoor on a regional level, and became popular in the mainstream after the 1947 partition when Punjabi Sikhs and Hindus resettled in places such as Delhi.
A “tandoori recipe” typically describes hot dishes containing meat or vegetables that are marinated in yogurt and spices. You can cook them in an authentic tandoor, or mimic the method at home using a hot oven or barbecue.
In the United States, tandoori recipes began appearing on menus by the 1960s. Jacqueline Kennedy was reported to have eaten chicken tandoori on a flight from Rome to Mumbai in 1962. A recipe for tandoori chicken was printed in the Los Angeles Times in 1963, for “the hostess in search of a fresh idea for a party dinner.”
One of our favourite vegetarian recipes using the unique Indian cooking method and flavours is Tandoori Gobi.
Gobi translates to cauliflower on Indian restaurant menus. Our Tandoori Gobi recipe features cauliflower florets marinated in a spiced yogurt sauce and baked in the oven until browned and crispy.
Travel to India by Cooking Tandoori Gobi at Home
I love traveling through Asia.
My first visit to Asia had me living in South Korea for a year as a teacher and it’s where I was first introduced to fermented vegetables like kimchi.
After my contract ended in Seoul I travelled throughout Asia for 6 months, visiting the Philippines, Indonesia, Malaysia, Singapore, Cambodia, Laos, Myanmar, Thailand, Vietnam, The Maldives and India.
I spent over a month traveling through India. I started in the capital, eating my way through the bustling markets and fine dining restaurants in Delhi. I then embarked on a magical weekend getaway to awe-inspiring Taj Mahal in Agra. In India’s north you’ll find plenty of barbecue, Tandoori Gobi and wheat based side dishes like scorched naan bread.
For the second half of my Indian adventure I explored the southern state of Kerala. The south is famous for its seafood, coconut, tropical fruits, and rice based side dishes like crispy dosa. The colonial capital of Cochin was formerly run by the Portuguese. It’s also one of the only places in India you can find beef on a menu.
After enjoying a jaunt to the Maldives my India trip came to a close in the Bollywood capital, bustling and cosmopolitan Mumbai. The city is famous for its specialty street foods and fine dining restaurants at opulent luxury hotels. The Taj Mahal Palace in particular serves one of the world’s most famous Afternoon Teas.
What I found most fascinating is India’s distinct regional food cultures. Much like the regional cuisines found in France, Germany, Italy or Spain, each city in India had its own local speciality.
After you’ve traveled to India, return home to prepare an authentic and fragrant feast for friends and family featuring this flavourful Tandoori Cauliflower recipe!
Where To Eat Tandoori Cauliflower
If you live in a large city in Canada or America you’ll likely have access to local Indian restaurants that serve traditional Tandoori Gobi.
Haven’t traveled to India before? It may be helpful to first sample Tandoori Cauliflower at a local Indian restaurant to better understand how the dish is served. You can assess the ideal size of the cauliflower florets, perfect spicy heat level, and complimentary dishes to serve at the table.
In Toronto, popular Indian restaurants that may serve Tandoori Gobi include Udupi Palace, Lahore Tikka House and Kothur Indian Cuisine.
Join Dobbernationloves founder Andrew Dobson in the kitchen by signing up for a fun virtual cooking class! Classes begin with a cocktail that you can sip while preparing 2-3 recipes that are curated around a unique culinary theme. Check out our current Cooking Class Schedule!
My Family Loves Oven Baked Tandoori Gobi
I’ll never forget my first experience tasting authentic Tandoori Cauliflower.
On my last night in Delhi I was excited to dine at one of the Indian capitals most famous restaurants.
I skipped through the luxurious lobby at ITC Maurya Hotel Delhi to enjoy a memorable feast at Bukhara.
As soon as you walk into the restaurant you are greeted by a wall covered in portraits of notable past guests which include US Presidents (Obama and Clinton), Prime Minister Tony Blair, Arnold Schwarzenegger and even the Indian cricket team. Before sitting in my seat it was made clear that Bukhara is where the most distinguished personalities visiting Delhi come to break bread.
The Bukhara dining room is a magical space featuring rustic stone flooring, colourful carpet adorned walls, copper pots and urns found suspended from the ceiling and comfy cushioned stools tucked under large feasting tables. Guests can watch chefs through the display kitchen windows where hundreds of mutton, chicken, prawn and paneer adorned skewers dangle behind flaming charcoal grill and steaming tandoor.
The restaurant specializes in North Indian dishes. Guests enjoy an assortment of wheat-based flatbreads like naan and paratha, which are paired with clay oven baked skewers teaming with smoky tandoori gobi, shrimp, chicken and paneer.
After traveling throughout India and eating at some of the world’s best Indian restaurants I was excited to share my love for Tandoori Cauliflower with family in Toronto.
I’ve hosted many Indian-themed feasts, showcasing dishes from Delhi to Bengal via fragrant curries, fresh salads and hearty soups.
When I finally introduced my parents to Punjabi-style Tandoori Gobi their eyes bulged with glee. I knew they’d both enjoy the healthy vegetarian dish because they love cauliflower, yogurt and fragrant spices.
If you’ve traveled to India on holiday there is no better way to share your adventure at home with family and friends at home then by serving our homemade Tandoori Gobi recipe.
Health Benefits
Our healthy vegetarian Tandoori Cauliflower recipe is packed full of healthy ingredients!
Cauliflower provides a high quantity nutrients per calorie – it’s rich in fibre, cancer-fighting phytochemical, and bone strengthening vitamin K.
Chickpeas are rich in cancer-fighting vitamin C, energy-boosting B vitamins, and gut-healthy fibre.
Cashews are low in sugar and rich in fibre, heart-healthy fats, and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.
Rich in a group of phytochemicals called carotenoids, tomatoes may help reduce the risk of heart disease and stroke, and provide protection against cancer. Tomatoes are also a good source of immune-boosting vitamin C.
It is only recently that scientists have begun to identify the components responsible for garlic’s myriad health benefits. Rich in phytochemicals and potassium, garlic helps boost your immune system, fight cancer and protect your heart.
Ginger contains at least 14 phytochemicals, many of which have impressive antioxidant and anti-inflammatory properties. It also has a good source of copper, which supports your bones, blood and nervous system.
Paprika is rich in vitamin A, capsaicin, and carotenoid antioxidants. These substances may help prevent inflammation and improve your cholesterol, eye health and blood sugar levels.
A rich source of blood-building iron, cumin may also help balance your blood sugar levels and reduce bad cholesterol. It is also traditionally used as a digestive aid.
Chili has been proven to help reduce the duration of sickness, prevent heart disease, and promote weight loss.
A good source of bone-strengthening vitamin K, cilantro is also rich in antioxidants that help protect the eyes from damage by free radicals.
Packed with calcium and friendly probiotic bacteria, sour cream and yogurt help keep your bones strong and your gut healthy. Yogurt may also help reduce the risk of obesity, diabetes and some types of cancer.
Tandoori Cauliflower Cooking Tips
If it’s your first time cooking restaurant-style Tandoori Gobi at home be sure to review our detailed step-by-step recipe below. Here are some helpful tips and tricks to get you started.
- Use a large nonstick skillet to dry roast the chickpea flour.
- We’ve used an oven to roast the cauliflower but in the summer you can use a barbecue.
- We’ve used canola oil in this recipe but you can substitute for peanut oil or coconut oil.
- We’ve used thick Greek yogurt as the tandoori marinade but you can substitute for Indian curd.
- If you can’t find green chilies you can substitute for red chilies. If you don’t like spicy food remove the seeds from the chilies before slicing and adding them to the pot. Or leave them out entirely.
- You can serve tandoori gobi on their own as a casual snack. If you’re looking to impress your guests serve individual plates as an appetizer featuring a schmear of sour cream, bed of tomato salad and topped with a mountain of crispy cauliflower florets.
What To Serve with Tandoori Cauliflower
Tandoori Gobi is one of our favourite oven roasted cauliflower dishes from Northern India.
The healthy vegetarian recipe can be served as a light lunch all on its own or as a side dish or appetizer at dinner.
If you’re hosting an Indian-themed potluck or buffet you may enjoy serving this Tandoori Gobi recipe with these popular Indian recipes:
- Vegan Curry Leaf Rice with Cashews
- Vegan One Pot Indian Thakkali Tomato Biryani
- Chanachur Chivda Bombay Mixture Namkeen
- Parippu Vada Recipe With Coconut Chutney
- Tomato Chutney For Dosa
- Pitod Ki Sabji Vegetarian Indian Chickpea Dumplings
- Vegetarian Malai Kofta
- Chingri Malai Curry Bengali Coconut Prawns
- Pepper Milagu Rasam Vegan South Indian Soup
- Creamy Vegetarian Indian Paneer Soup
- Chicken Manchow Soup Recipe
- Turmeric Pumpkin Spice Indian Cake
- Indian Onion Salad
- Chicken Shahi Korma
- Vegetarian Shahi Paneer
- Indian Pudla Crepes
- Spicy Tikka Masala Turkey Barley Soup
You May Also Enjoy These Vegetarian Recipes…
- Scallion Dill Beetroot Salad with Yogurt
- Sangchu Geotjeori Sweet and Sour Korean Lettuce Salad
- Crispy Vegan Pan Fried Korean Tofu
- Vegan Spicy Crispy Roasted Harissa Potatoes
- Kookoo Sabzi Vegetarian Persian Omelet
- Slow Cooked Red Cabbage with Cranberries
- Toasted Pecan Parmesan Pear and Rocket Salad
- Oven Baked Halloumi with Roasted Vegetables
- Zeytoon Parvardeh Marinated Persian Olives
- Mutabbal Vegan Middle Eastern Eggplant Dip
- Burrata Bruschetta Crostini with Tomato Chutney
- Vegetarian Middle Eastern Spiced Pea Fritters
- Tallarines Verdes Peruvian Green Spaghetti
- Za’atar Butter Bean Dip
- Culurgiones Sardinian Cheese & Potato Stuffed Pasta
- Caramelized Shallot Pasta in Cream Sauce
- Vegetarian Lebanese Eggplant Fatteh
How To Make Tandoori Gobi Cauliflower
Roasted Tandoori Gobi Cauliflower
Equipment
- mixing bowl
- French knife
- measuring cups
- measuring spoons
- Large pot
- Nonstick Skillet
- blender
Ingredients
- 2 lb Cauliflower
- Salt and Pepper
- 4 tbsp Chickpea Gram Flour
- 1/2 cup Cashew Nuts
- 3 Garlic Cloves
- 2 tbsp Ginger minced
- 3 tbsp Canola Oil
- 1 3/4 cups Greek Yogurt
- 1/4 tsp Chili Powder
- Pinch Paprika
- 3 tsp Garam Masala
- 3 tsp Ground Cumin
- 1/4 cup Cilantro chopped
- 2 Plum Tomatoes chopped
- 1 Green Chili chopped
- 1 cup Sour Cream
Instructions
- Cut the cauliflower into large 3 inch florets. Bring a pot of water to boil and add 1 tsp salt and the cauliflower. Once boiling, cook for 1 minute then drain.
- Dry-roast the chickpea flour in a frying pan, stirring often until it is darkened and smells nutty. Remove from heat.
- Place the cashews, garlic, ginger, oil and half the yogurt in a blender and blitz until smooth. Stir in the remaining yogurt, spices a pinch of salt and chickpea flour. Place in a large bowl and add the cauliflower. Rest for 20 minutes.
- Preheat the oven to 400 F. Line the base of the oven with foil then oil an oven rack and place in the middle of the oven. Once hot, place the cauliflower florets on the oiled rack and bake for 20-25 minutes, or until charred in areas and tender cooked through.
- Meanwhile, mix together the cilantro, tomatoes and chili. Spread the sour cream on a serving platter. Spoon over half the tomato mix. Place the roasted cauliflower evenly over the sour cream, spoon over the remaining tomato mixture and serve hot.
Nutrition
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