Tandoori Roasted Vegetables
A vibrant medley of cauliflower, broccoli, and bell peppers marinated in yogurt and tandoori spices, then roasted to tender-crisp perfection. A healthy, flavorful side dish that's ready in under 30 minutes.
For 4 servings
5 steps.
- 1
Step 1
- a.Preheat your oven to 400°F (200°C).
- b.Line a large baking sheet with parchment paper for easy cleanup.
- c.Wash and chop all the vegetables into uniform, bite-sized pieces.
TIPUniformly sized vegetables ensure they all cook evenly at the same time. - 2
Step 2
- 3
Step 3
TIPFor a deeper flavor, you can let the vegetables marinate for 15-20 minutes at room temperature. - 4
Step 4
- a.Spread the marinated vegetables in a single layer on the prepared baking sheet.
- b.Roast in the preheated oven for 15-20 minutes.
- c.Check for doneness around the 15-minute mark. The vegetables should be tender-crisp and have light char marks on the edges.
TIPAvoid overcrowding the pan, as this will steam the vegetables instead of roasting them. Use two pans if necessary. - 5
Step 5
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For best results, use fresh, crisp vegetables.
- 2Ensure the yogurt is thick. If it's watery, you can strain it through a cheesecloth for 30 minutes.
- 3Don't over-roast the vegetables, as they can become mushy. They should have a slight bite.
- 4Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- 5These roasted vegetables are also great in wraps or as a topping for salads.
Adapt it for your goals.
Vegan
Substitute the dairy yogurt with a thick, unsweetened plant-based yogurt like coconut or almond yogurt.
high proteinHigh protein
Add 1 cup of cubed firm tofu or canned chickpeas (rinsed and drained) to the vegetable mix before roasting.
quickQuick
Use an air fryer set to 375°F (190°C) and cook for 10-12 minutes, shaking the basket halfway through, for a quicker result.
kid friendlyKid friendly
Omit the red chili powder to make the dish completely mild. You can also add some sweet potatoes for a touch of natural sweetness.
Why this is on our healthy list.
Rich in Fiber
The combination of cauliflower, broccoli, and carrots provides a significant amount of dietary fiber, which aids digestion and promotes gut health.
Packed with Vitamins
This dish is a great source of essential vitamins like Vitamin C from bell peppers and broccoli, and Vitamin A from carrots, which support immune function and vision.
Low in Calories
With around 110 calories per serving, it's a perfect choice for weight management and a healthy lifestyle, allowing you to enjoy a flavorful dish without a high calorie count.
Supports Heart Health
Being low in sodium and saturated fat, and using heart-healthy olive oil, this recipe is beneficial for cardiovascular health.
Frequently asked questions
Yes, this dish is very healthy. It's low in calories and fat, high in fiber from the variety of vegetables, and packed with vitamins and minerals. Roasting is a healthy cooking method that requires minimal oil.