This Tandoori Roasted Cauliflower dip is a flavorful creamy vegetable dip that is perfect for snacking, appetizers, or small plates. Greek yogurt, homemade tandoori seasoning, roasted cauliflower, and parmesan make this dip filling and healthy!
Typical Cotter moment. My brain —> “AHHH I need to write the post for this Tandoori Roasted Cauliflower Dip but have no time.” I mean, I have time but ya’ll, I am the slowest WRITER in the world. Plus, I’m pretty sure most of my readers skip to the recipe anyway. Ha! It’s okay, we’re all hungry. I get it.
So instead of trying to sound like I am super planner and have it all together, I’m just gonna wing it. Which is exactly what I did for this Roasted Cauliflower Veggie Dip anyway.
You see, I have a major love for roasted vegetables, or what the Kiwi calls “roasties.” I do not, however, like plain old veggies. We are not creatures of habit here. Hence the “winging it” story I am about to tell you.
Me…. “Hmmm… I should really go to the store. We have nothing! Oh wait, I have so much cauliflower. What can I do with this besides make roasted cauliflower again? And I need to make something for dinner and lunch prep for the husband. I’m so behind in my life agenda.”
Haha, first world problems.
Me again… “Okay I’ll just throw some spices and oil on the cauliflower and roast it, then go from there.”
And that is what I did. I looked in my spice cabinet and spiced all the right spices to make my own tandoori spice.
- garlic powder
- ground nutmeg and cloves
- cayenne pepper
- ground coriander
Side note: Seasoned cauliflower in any form is just amazing. Okay back to the story.
I mixed the Indian spices all that together, tossed with the cauliflower and olive oil, add a squeeze of lemon, and bam… Tandoori spiced roasted cauliflower.
But wait, it gets better. This is where I start to get creative.
Me … “Okay Lindsay, you have vegetables. Nice job. But no protein to add for dinner.”
Goes and looks in fridge again. … 2 % Greek yogurt, parmesan, cilantro. …
Recipe brain starts churning.
Me…. “I’ve got it! I’ll make a cheese crisps for dinner. I’ll blend together a protein rich dip to pair! Tandoori Roasted Cauliflower dip with greek yogurt, parmesan to boost protein. Olives, chickpeas, gluten free crackers, cheese crisps, and raw veggies to pair.
10 minutes later, we had an appetizer style dinner complete with wine. Then the next day, I made the kiwi a gluten free sandwich with this cauliflower dip, cucumber, jalapeño, and the little bit of leftover roast chicken.
And that, my friends, is winging it for 2 meals. All thanks 3 ingredients. Leftover vegetables, greek yogurt, and spices. Also, tandoori marinade involves spices and yogurt, so I kinda pulled that off nicely don’t you think?
Alright alright, in all honesty, this Tandoori Roasted Cauliflower Dip just might save your soul in a time of need. It’s cheap to make, easy to make, healthy, protein packed, and makes for one EPIC appetizer or snack platter meal. Now, grab a head of cauliflower or bag of cauliflower florets and let’s roast the night away. I mean .. you know what I mean.
Me… “Praise God for Food processors and my obsession with spices.” #winning.
Nerdy Nutrition Tip or Tandoori Roasted Cauliflower Dip:
yes, I rhyme!
- Did you know that these indian spices help Increase vitamin, mineral, and protein absorption? Perfect because we paired it with protein rich yogurt!
- Did you know that cauliflower (roasted cauliflower or raw) contains a high amount of Vitamin K. Vitamin K is a fat soluble vitamin, meaning it is absorbed in the intestines along with fat, another reason why roasted cauliflower with avocado oil or even coconut oil is beneficial!
Tandoori Roasted Cauliflower Dip
Tandoori Roasted Cauliflower dip - A healthy creamy vegetable dip full of flavor!
- 1.5 tablespoons paprika or smoked paprika
- 1/2 tablespoon ground turmeric
- 1 teaspoon garlic powder
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground nutmeg and cloves, each.
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground coriander
- pinch of coconut sugar (optional)
- ground black pepper and fine sea salt to taste
- 1 lbs cauliflower florets
- 1/4 cup olive oil or avocado oil (divided)
- 1-2 tbsp of the homemade tandoori seasoning (above)
- 1 cup Greek yogurt - 2% or full fat (see notes for dairy free option)
- 1/2 tsp onion powder
- 1/3 c torn fresh Cilantro
- 1 tbsp Lemon juice
- 3 tbsp grated Parmesan or nutritional yeast
- optional 1/2 tsp garlic, minced
- salt/pepper to taste
- Extra Cilantro to garnish
- Fresh lemon slices to garnish
- Serve with raw vegetables, roasted nuts, gluten free chips or crackers, olives, etc.
For the Homemade Tandoori Seasoning/Rub
For the Roasted Cauliflower Dip
Preheat oven to 400F.
In a small bowl, mix together your tandoori spices. Set aside. (Makes a little less than 1/4 c)
Next toss your cauliflower florets in 2 tbsp olive oil and 2 tbsp of your tandoori seasoning.
Spread the Spiced/oiled cauliflower on a baking sheet and place in oven.
Roast the cauliflower for 20 minutes. Remove and let cool. Once cooled, prepare your dip.
In a food processor or blender, place 2 cups of your tandoori roasted cauliflower, 1 cup Greek yogurt (2% or full fat), a pinch of sea Salt and Pepper, 1/2 tsp onion powder. 1 tsp more of your tandoori seasoning, 1/3 c fresh cilantro, and 1 tbsp lemon juice. Blend together until a thick mixture is formed.
Next add 3 tbsp (grated) parmesan or nutritional yeast, 2 tbsp of olive oil. Turn food processor on low.
While food processor is on low, add in 1 more tbsp of olive oil and optional garlic. Let it run until a creamy dip is formed. You might have to stop and scrap the side a bit between each blend.
Pour into a small bowl. Garnish with a olive oil, lemon, extra salt/pepper if needed, and cilantro.
Serve with veggies, GF crackers, gluten free naan bread, etc.
If you need a dairy free option, replace regular greek yogurt with plain non dairy yogurt such as coconut yogurt, almond yogurt, or even cultured organic tofu (if you can tolerate soy).
You will have extra tandoori spices, which you can use on other dishes right away or store in airtight container.
This dip keeps well in fridge for up to 5 days.
Estimated Nutrition with 2% yogurt:
80-90 calories, 6- 7 grams of fat, 1 gram saturated fat, 3 grams carbohydrates, 1 grams of fiber, 1 gram of sugar, 3 -4 grams of protein
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Okay friends, tell me. What’s the last thing you made with roasted vegetables? Cauliflower, Carrots, whatever! Hit me up.
I highly suggest making a tasty Indian spiced dip! Just wing it. 😛