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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Sweet Potato Cauliflower Curry

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This Sweet Potato Cauliflower Curry is perfectly seasoned with Indian spices. It makes for a wonderful main dish served over rice, or as a side dish paired with a hearty stew or salad. It’s healthy, vegan and gluten-free too!

sweet potato cauliflower curry with sweet potatoes topped with cilantro, served on a white plate

I absolutely love cauliflower and Indian cuisine. I enjoy cauliflower most often roasted straight from the oven with a little salt and pepper.

But I decided to give my typical roasted cauliflower some added flavor by turning it into a curry with sweet potatoes.

This sweet potato cauliflower curry is a satisfying, tasty, and hearty dish full of vitamins, nutrients, and fiber. It tastes like you’ve been cooking it all day and yet it takes less than 40 minutes from start to finish, and that includes roasting the cauliflower!

It’s a great way to sneak in a ton of veggies and the best part is: you can’t mess this recipe up! It’s so easy, everyone from beginner cooks to experts will be able to make this recipe at home.

This roasted cauliflower curry recipe was big hit with my family. My husband loved it with brown rice and whole wheat naan, and the kids enjoyed the bite sized pieces of cauliflower and sweet potato. It’s a healthy vegetarian Indian recipe!

👩🏽‍🍳 Why This Recipe Works

  • Richly flavored curry sauce!
  • Easy dinner recipe for the whole family!
  • A simple Indian cauliflower curry!
  • Gluten free, Vegan and Vegetarian Dish
  • Tastes even better the next day! Great for meal prep!

🥘 Ingredients

Vegetables and Oil: The base ingredients for this recipe calls for cauliflower, sweet potatoes, chopped tomato, diced red onion that is sautéd in olive oil. You could also use coconut oil if you prefer, or add other vegetables that you prefer such a red bell pepper.

Spices: The addition of the spices is what makes this dish a must try Indian curry! I used grated fresh ginger, coriander seeds (you can also use ground coriander), cumin seeds, turmeric, salt and cayenne pepper. Feel free to add garam masala, yellow curry powder, or other spices you enjoy in your curry recipes! If you’re short on time, you can use your favorite curry powder blends in place of the spice mix listed above. You can also try red curry paste for a Thai twist!

Scroll to bottom of the post to the recipe card for complete measurements.

🍽 Equipment

📖 Variations

  • Add Protein: Turn this into a sweet potato cauliflower lentil curry by adding 1/2 cup dry red lentils into the curry! I recommend pre-cooking the lentils, and then adding them in along with the sweet potatoes! You can also make a cauliflower chickpea curry by adding 1.5 cups of cooked chick peas into the curry along with the sweet potatoes to change up the protein.
  • Add Greens: Add chopped baby spinach, swiss chard or baby kale to make this into a sweet potato cauliflower spinach curry. Add the greens when you add in the roasted cauliflower.
  • Add More Veggies: Butternut squash, diced potatoes, green peas, or red bell peppers would also taste great in this dish!
  • Creamy Coconut Milk Curry: Coconut milk can be a wonderful addition to make this cauliflower coconut curry richer in flavor. Add 1.5 cups of light coconut milk when you add the sweet potatoes. You can also use full-fat coconut milk for more decadence.
  • Add Toppings: Crushed cashews or golden raisins would taste great on top of this curry!

🔪 Instructions

Step 1: Preheat oven to 420 F. Chop cauliflower into bite size pieces. Toss in 1 tbsp of olive oil. Place on sheet pan, and roast for 15 minutes.

Step 2: While cauliflower is roasting add 1 tbsp of olive oil to a large nonstick skillet and heat over medium heat. Add the onion and ginger and cook for 4 minutes.

onions and ginger sauteeing in a pan

Step 3: Stir in the coriander seeds, cumin seeds, turmeric, cayenne if using, and salt and toast for 15 seconds on low heat .

spices added to pan with onion and ginger

Step 4: Add the tomatoes and sweet potatoes, and let the curry cook until the potatoes are tender, about 12 to 15 minutes.

tomatoes and sweet potatoes added to pan

Step 5: Remove cauliflower florets from oven and add to the pot stirring well to combine.

cauliflower added to pan

Step 6: Let the cauliflower cook with the rest of the ingredients in the pot until warmed through. Top with fresh cilantro and / or a squeeze of lemon juice, and serve warm.

closeup of cauliflower curry with sweet potatoes topped with cilantro, served on a white plate

🌿 Is Cauliflower Curry Healthy?

This curry recipe is packed with big flavor but it also happens to be really good for you! Here’s what makes this cauliflower curry recipe super healthy:

  • Rich in Vitamins and Nutrients: Sweet potatoes and cauliflower are loaded with vitamins and minerals. Sweet potatoes are high in iron, calcium, selenium, and they’re a good source of B vitamins and vitamin C. Cauliflower is a good source of antioxidants. It’s also a good source of vitamin C, vitamin K, calcium, potassium, and magnesium.
  • Low Calorie: One large serving of this delicious dish is only about 170 calories. Full of heart healthy vegetables it’s a satisfying dish that you can enjoy guilt-free!
  • High in Fiber: Sweet potatoes are naturally high in fiber. You’ll get 7 grams of fiber in one serving of this dish. That’s more than 1/5 of your recommended daily fiber!

❓Recipe FAQs

How do you know when cauliflower is cooked?

When roasted cauliflower is cooked it should have a nice caramelization. It should be fork tender, but you don’t want it to be too soft. It can also be a bit too firm if not cooked properly. You want it to turn out al dente for the perfect consistency. If you prefer not to roast the cauliflower in oil, then I recommend tossing it in vegetable broth.

What makes curry yellow?

Yellow curry gets its color from turmeric. This curry has turmeric like other yellow curries. Turmeric is an excellent spice to use in cooking because not only does it create a beautiful depth of flavor in curries, but it also has numerous health benefits from anti-inflammatory properties to improved memory function.

Will kids enjoy this curry?

This is a good curry for kids! The spices and seasoning are flavorful without being spicy. Sweet potatoes are a kid friendly veggie, and the cauliflower is soft and caramelizes when roasted making it slightly sweet. You could also add a 1/4 cup of full fat coconut milk to this recipe to add more creaminess for the kids!

sweet potato cauliflower curry topped with cilantro, served on a white plate

👪 How to Serve

You can serve this vegan dish as a main when paired with brown rice and a dash of black pepper. Or it can be served as a side dish. This dish pairs well with the following…

  • Naan Bread (Plain, Garlic, or Whole Wheat are all great options)
  • White Rice, Basmati Rice, or Brown Rice
  • Quinoa
  • Green Salad
  • A Hearty Soup or Stew

💭 Expert Tips

  • Roast the Cauliflower first. By the time the cauliflower is done roasting it will be time to add it to the pot.
  • Reduce the amount of oil to reduce the total calories. Instead of using 2 tablespoons of oil use 2 teaspoons (1 tsp for the cauliflower and 1 tsp for sauteeing the veggies in the pan).
  • Cut the cauliflower into small bite sized pieces. This will speed up the roasting time, and make this super easy for little people to enjoy too!
  • If you really love the flavor of coriander you can increase the amount of coriander seeds in this curry dish.
  • This recipe doesn’t need much added salt. Taste before adding any additional salt.
  • For some extra protein, add one 15oz can of chickpeas (rinsed & drained) to the dish (note: if you do this, you will have to increase the spices to taste to add flavor to the chickpeas)
forkful of roasted cauliflower curry with sweet potatoes topped with cilantro, served on a white plate

🍲 More Indian Curry Recipes!

If you have tried this recipe, then please rate it and let me know how it turned out in the comments below!

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📋 Recipe Card

roasted cauliflower curry with sweet potatoes topped with cilantro, served on a white plate with a fork
Print Recipe
5 from 13 votes

Sweet Potato Cauliflower Curry

This Sweet Potato Cauliflower Curry is perfectly seasoned with Indian spices. It makes for a wonderful main dish served over rice, or as a side dish paired with a hearty stew or salad. It's healthy, vegan and gluten-free too!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Main Course, Side Dish
Cuisine: Indian
Diet: Gluten Free, Low Calorie, Vegan, Vegetarian
Servings: 4
Calories: 167kcal
Author: Anjali Shah

Ingredients

  • 2 tbsp olive oil divided
  • 1 medium onion chopped
  • 1 tbsp fresh ginger grated
  • tsp coriander seeds
  • 1 tbsp cumin seeds
  • 1 tsp turmeric
  • 1 tsp salt
  • tsp cayenne pepper optional
  • 1 medium tomato chopped
  • 1 medium sweet potato peeled and cut into 1 inch chunks
  • 1 large head of cauliflower cut into bite size florets

Instructions

  • Preheat oven to 420 F. Chop cauliflower into bite size pieces. Toss in 1 tbsp of olive oil. Place on sheet pan, and roast for 15 minutes.
  • While cauliflower is roasting add 1 tbsp of olive oil to a large nonstick skillet and heat over medium-high heat. Add the onion and ginger and cook for 4 minutes.
  • Stir in the coriander seeds, cumin seeds, turmeric, cayenne if using, and salt and toast for 15 seconds. Then add the tomatoes and sweet potatoes, and cook until they are tender, about 12 to 15 minutes.
  • Remove cauliflower from oven and add to the pot stirring well to combine.

Notes

Top Tips for Making Cauliflower Curry
  • Roast the Cauliflower first. By the time the cauliflower is done roasting it will be time to add it to the pot.
  • Reduce the amount of oil to reduce the total calories. Instead of using 2 tablespoons of oil use 2 teaspoons (1 tsp for the cauliflower and 1 tsp for sauteeing the veggies in the pan).
  • Cut the cauliflower into small bite sized pieces. This will speed up the roasting time, and make this super easy for little people to enjoy too!
  • If you really love the flavor of coriander you can increase the amount of coriander seeds.
  • This recipe doesn’t need much added salt. Taste before adding any additional salt.
  • For some extra protein, add one 15oz can of chickpeas (rinsed & drained) to the dish (note: if you do this, you will have to increase the spices to taste to add flavor to the chickpeas)

    Nutrition

    Calories: 167kcal | Carbohydrates: 23.3g | Protein: 5.4g | Fat: 8g | Saturated Fat: 1g | Sodium: 653mg | Potassium: 847mg | Fiber: 7.2g | Sugar: 6.5g

    Posted In…

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