⏱ 80 min total

Roasted Cauliflower, Freekeh, and Garlicky Tahini Sauce

Name: Roasted Cauliflower, Freekeh, and Garlicky Tahini Sauce
Prep time: 20 min
Cook time: 60 min
Total time: 80 min
Yield: 1 serving
Ingredients: ¼ head large Cauliflower; ½ tbsp Olive oil; ¼ dash Salt; ¼ dash Black pepper; ¼ tbsp Olive oil; ¹⁄₁₆ cup, sliced Almonds; ⁵⁄₁₆ cup Freekeh; ½ cloves, minced Garlic; ¹⁄₁₆ tsp, ground Cumin seed; ¹⁄₁₆ tsp Coriander seed; ⅛ tsp Salt; 6 ¼ oz Vegetable broth; ¹⁄₁₆ cup Tahini; ¾ tbsp Lemon juice; ½ cloves, minced Garlic; ¹⁄₁₆ tsp Crushed red pepper flakes; ¹⁄₁₆ cup Water; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 516 g · 19 ingredients

Calories

528

26%
of a 2,000 cal day

Protein
19g
14% of calories
Carbs
61g
44% of calories
Fat
26g
43% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Roasted Cauliflower, Freekeh, and Garlicky Tahini Sauce (516 g) has 528 calories, with 19 g of protein, 61 g of carbohydrates and 26 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (39% DV), dietary fiber (61% DV) and Vitamin C (118% DV). Keep an eye on sodium, which provides 51% of the daily value.

Per 100 g

102cal

low energy density

Protein per 100 cal

3.7g

Net carbs

44g

carbs minus fiber

Fiber

17g

5.9 g sugar

High in

20%+ of the daily value

Protein39%
Dietary fiber61%
Vitamin C118%
Vitamin E21%
Vitamin K32%
Thiamine30%

Good source of

10–19% of the daily value

Niacin15%
Choline19%
Calcium18%
Potassium18%
Magnesium16%
Zinc15%

Watch

20%+ of the daily value

Sodium51%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 60 min

1
Preheat oven to 425°F. Cut the cauliflower into bite-size florets, toss with enough olive oil to lightly coat, and season with salt and pepper. Arrange on a rimmed baking sheet in a single layer and roast until deeply golden on the edges, 30 to 35 minutes, tossing halfway.
2
Meanwhile, warm 1 tablespoon olive oil in a heavy-bottomed saucepan over medium heat. Add sliced almonds and cook, stirring, until fragrant and lightly golden, about 3 minutes.
3
Stir in the freekeh and cook 2 minutes. Add minced garlic, cumin, coriander, and salt; cook 1 minute more.
4
Pour in the vegetable broth, bring to a boil, then reduce to a gentle simmer. Cover and cook, stirring occasionally, until freekeh is tender, 20 to 25 minutes. If excess liquid remains, drain, then cover off heat for 5 minutes. Fluff and season to taste with salt and pepper.
5
In a bowl, whisk together tahini, lemon juice, minced garlic, and red pepper flakes. Whisk in water until smooth and pourable; season to taste with salt and black pepper.
6
To serve, add a bed of freekeh to each bowl, top with roasted cauliflower, and drizzle generously with the tahini sauce. Serve warm.
7
Store leftovers as separate components; reheat the freekeh and cauliflower before assembling and adding the sauce.

Vitamins & minerals

Amounts for 1 serving (516 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1 μg	0%
Vitamin C	106 mg	118%
Vitamin D	0 μg	0%
Vitamin E	3 mg	21%
Vitamin K	39 μg	32%
Thiamine	0.4 mg	30%
Riboflavin (B2)	0.3 mg	20%
Niacin	2 mg	15%
Vitamin B6	0.4 mg	32%
Folate (B9)	144 μg	36%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	32%
Choline	103 mg	19%

Minerals

Nutrient	Amount	% Daily Value
Calcium	181 mg	18%
Iron	4 mg	50%
Potassium	823 mg	18%
Magnesium	69 mg	16%
Phosphorus	273 mg	39%
Zinc	2 mg	15%
Copper	0.5 mg	52%
Manganese	1 mg	31%
Selenium	9 μg	16%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	10 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	13 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	7 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	0.5 g	—
Starch	0.1 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 528 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

100min
Walking (3.5 mph)
63min
Cycling (moderate)
44min
Running (6 mph)
74min
Swimming laps

Common questions

How many calories are in Roasted Cauliflower, Freekeh, and Garlicky Tahini Sauce?

One serving of Roasted Cauliflower, Freekeh, and Garlicky Tahini Sauce (1 serving) has 528 calories, which works out to 102 calories per 100 g. That is about 26% of a 2,000-calorie day.

Is Roasted Cauliflower, Freekeh, and Garlicky Tahini Sauce high in protein?

It provides a solid 19 g of protein per serving (39% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Roasted Cauliflower, Freekeh, and Garlicky Tahini Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Cauliflower, Freekeh, and Garlicky Tahini Sauce?

1164 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Roasted Cauliflower, Freekeh, and Garlicky Tahini Sauce?

5.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (516 g)

Calories528

% Daily Value*

Total fat 26g	34%
Saturated fat 3.4g	17%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,164mg	51%
Total carbohydrate 61g	22%
Dietary fiber 17g	61%
Total sugars 5.9g
Protein 19g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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