Creamy Cauliflower & Chickpea Bowl
The Creamy Cauliflower & Chickpea Bowl is a delightful high-protein meal that's perfect for a quick lunch or dinner. Infused with South Asian spices, this dish features pan-fried, spiced cauliflower and chickpeas layered over a vibrant, creamy sauce made from yogurt and cheese. Topped with fresh garnishes, each serving is packed with flavor and nutrients, making it both satisfying and delicious.
Ingredients
For the Cauliflower & Chickpeas:
🥦 1/2 head cauliflower, cut into small florets
🫒 1-2 tablespoons cooking oil
🥫 1 can 400g cooked chickpeas
🌶️ 1 teaspoon red chili powder, paprika
🌿 1 teaspoon dried mixed herbs, oregano, thyme
🌾 1/2 teaspoon cumin powder
🧂 1/4 teaspoon black pepper powder
For the Creamy High-Protein Sauce:
🧀 100g firm tofu
🥛 3 tablespoons high-protein 0% Greek yogurt or thick plain yogurt
🧄 2 cloves garlic, peeled
🧂 1 teaspoon salt
🌶️ 1 tablespoon red chili paste,
🌶️1 tablespoon paprika
🌰 1/2 teaspoon white seeds
For Garnishing:
🧅 1/4 cup red onion, finely diced
🌿 1-2 tablespoons fresh cilantro, chopped
🍋 1 wedge lime, for squeezing
Instructions
1- Prepare the Cauliflower and Chickpeas:
- Heat the cooking oil in a non-stick frying pan over medium heat.
- Sauté the cauliflower florets until they begin to brown and soften, approximately 5-7 minutes.
- Add the chickpeas, followed by the red chili powder, dried mixed herbs, cumin powder, and black pepper.
- Toss the mixture to evenly coat with spices, cooking for an additional 3-5 minutes until thoroughly heated and flavored.
2- Prepare the Creamy High-Protein Sauce:
- In a blender, combine the white cheese, Greek yogurt, garlic cloves, salt, red chili paste, and white seeds.
- Blend until smooth and creamy. If needed, add a splash of water to achieve the desired consistency.
3- Assemble the Bowl:
- Layer the creamy sauce at the bottom of a serving bowl.
- Spoon the spiced cauliflower and chickpeas over the sauce.
- Generously garnish with diced red onion and chopped cilantro.
- Serve with a lime wedge for added zest before eating.
Prep Time: 15-20 minutes
Cook Time: 10-15 minutes
Total Time: 25-35 minutes
Servings: 2
Calories: 355
Protein: 20g
Fat: 17g
Carbohydrates: 34g
Fiber: 10g
Equipment:
- Frying Pan, non-stick
- Green Silicone Spatula
- Blender
- Serving Bowl, ceramic
- Spoons, gold-colored for serving/mixing
Cooking Tips
- Browning Cauliflower: Enhances flavor and texture when sautéed until slightly caramelized.
- Creamy Sauce Texture: Ensure the sauce blends thoroughly for a consistent, smooth finish.
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