Mediterranean Roasted Cauliflower in Coconut Tomato Sauce with Lentils
This dish combines roasted cauliflower florets with a silky coconut-tomato sauce and protein-rich lentils. Spiced with Mediterranean herbs, it’s a warming vegetarian meal that’s creamy yet light — perfect served over quinoa, rice, or with warm flatbread.
⏱ Time
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Ingredients
Roasted Cauliflower
1 large cauliflower, cut into florets
2 tbsp olive oil
1 tsp smoked paprika
½ tsp cumin
½ tsp garlic powder
Salt & pepper, to taste
Coconut Tomato Lentil Sauce
1 tbsp olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
1 tsp ground cumin
1 tsp smoked paprika
½ tsp dried oregano
¼ tsp red chili flakes (optional)
1 can (15 oz / 400 g) crushed tomatoes
1 cup full-fat coconut milk
1 cup cooked green or brown lentils (or ½ cup dry lentils cooked separately)
½ tsp salt (adjust to taste)
¼ tsp black pepper
Juice of ½ lemon
Garnish & Serving
2 tbsp fresh parsley or cilantro, chopped
¼ cup toasted pine nuts or slivered almonds (optional)
Cooked quinoa, couscous, or rice — for serving
Warm pita or flatbread (optional)
Instructions
1. Roast the Cauliflower
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with olive oil, smoked paprika, cumin, garlic powder, salt, and pepper.
3. Spread on a lined baking sheet and roast for 25 minutes, flipping halfway, until golden and crispy on the edges.
2. Make the Coconut Tomato Lentil Sauce
1. In a large skillet or Dutch oven, heat olive oil over medium heat.
2. Sauté onion for 5 minutes until softened.
3. Add garlic, cumin, smoked paprika, oregano, and chili flakes; cook for 1 minute until fragrant.
4. Stir in crushed tomatoes and bring to a simmer.
5. Add coconut milk, cooked lentils, salt, and pepper. Simmer uncovered for 10–15 minutes until slightly thickened.
6. Stir in lemon juice. Taste and adjust seasoning.
3. Combine & Serve
1. Gently fold roasted cauliflower into the sauce.
2. Serve over quinoa, couscous, or rice.
3. Garnish with parsley (or cilantro) and nuts for crunch.
4. Optionally, serve with warm pita or flatbread.
Notes & Tips
Make Ahead: Sauce and cauliflower can be made separately and combined just before serving.
Extra Protein: Add chickpeas along with the lentils for a heartier dish.
Creaminess Tip: For richer sauce, add 1 extra tablespoon of tahini when stirring in the coconut milk.
Mild Version: Skip chili flakes if you prefer non-spicy.
❓ Frequently asked questions FAQ
Q: Can I use red lentils instead of green/brown?
Yes — but cook them separately and add them at the end, since they break down into a softer texture.
Q: Can I make this oil-free?
Yes — roast cauliflower with a little vegetable broth or coconut milk instead of oil, and sauté onions in broth.
Q: How long does it last in the fridge?
About 4 days in an airtight container. Flavors deepen as it sits!
ℹ️ Nutritional Information
Calories: ~480
Protein: 19g
Carbs: 52g
Fat: 21g
Fiber: 13g