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Tender cauliflower florets marinated in a smoky, spicy yogurt mixture and roasted to perfection. A classic vegetarian appetizer that brings the authentic flavors of the tandoor right to your home oven.
For 4 servings
Prepare the Cauliflower (5 minutes)
Prepare the Tandoori Marinade (5 minutes)
Marinate the Cauliflower (30+ minutes)
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Tender cauliflower florets marinated in a smoky, spicy yogurt mixture and roasted to perfection. A classic vegetarian appetizer that brings the authentic flavors of the tandoor right to your home oven.
This north_indian recipe takes 50 minutes to prepare and yields 4 servings. At 221.06 calories per serving with 10.32g of protein, it's a moderately challenging recipe perfect for appetizer or snack or side_dish.
Bake the Gobi (25 minutes)
Garnish and Serve (5 minutes)
Replace the dairy curd with an equal amount of thick, unsweetened plant-based yogurt, such as coconut, cashew, or almond yogurt.
Add 2 medium-sized potatoes, peeled, cubed, and parboiled, to the marinade along with the cauliflower florets. Adjust baking time as needed.
For a richer and milder version, add 2 tablespoons of fresh cream (malai) or cashew paste to the marinade.
Cauliflower is an excellent source of dietary fiber, which aids digestion and promotes satiety. It is also packed with essential nutrients like Vitamin C, Vitamin K, and folate.
The use of curd (yogurt) in the marinade introduces beneficial probiotics to your diet, which support a healthy gut microbiome, improve digestion, and boost immunity.
The recipe features spices like turmeric, ginger, and garlic, which contain powerful anti-inflammatory compounds that can help reduce chronic inflammation in the body.
Since this dish is baked rather than deep-fried, it is significantly lower in calories and fat, making it a perfect appetizer or snack for those managing their weight.
Yes, Tandoori Gobi is a very healthy dish. It is baked or roasted, not fried, making it low in fat. Cauliflower is a nutrient-dense vegetable, rich in fiber, vitamins C and K. The yogurt marinade also provides protein and beneficial probiotics.
A typical serving of Tandoori Gobi contains approximately 150-180 calories, making it a light and healthy appetizer. The exact count can vary based on the type of yogurt and amount of oil used.
Absolutely. To make it vegan, simply substitute the dairy curd with a thick, unsweetened plant-based yogurt. Coconut yogurt or cashew yogurt works wonderfully as they provide the necessary creaminess.
Yes, an air fryer is perfect for this recipe. Preheat it to 180°C (360°F). Arrange the marinated gobi in a single layer in the basket and air fry for 12-15 minutes, flipping or shaking halfway through, until cooked and charred at the edges.
This usually happens for two main reasons: the curd is too thin, or the cauliflower is wet. Always use thick, hung curd and ensure you pat the blanched florets completely dry with a kitchen towel before adding them to the marinade.