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Spice-Roasted Cauliflower with Coconut Tomato Sauce & Lentils⏱ 60 min total
Recipes

Spice-Roasted Cauliflower with Coconut Tomato Sauce & Lentils

Per 1 serving · 696 g · 20 ingredients

Calories
542
27%
of a 2,000 cal day
  • Protein
    25g
    18% of calories
  • Carbs
    57g
    40% of calories
  • Fat
    27g
    43% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Spice-Roasted Cauliflower with Coconut Tomato Sauce & Lentils (696 g) has 542 calories, with 25 g of protein, 57 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (50% DV), dietary fiber (75% DV) and Vitamin C (103% DV). Keep an eye on sodium and saturated fat, which provide 60% and 65% of the daily value.

Per 100 g
78cal
low energy density
Protein per 100 cal
4.6g
Net carbs
36g
carbs minus fiber
Fiber
21g
9.1 g sugar

High in

20%+ of the daily value

  • Protein50%
  • Dietary fiber75%
  • Vitamin C103%
  • Vitamin K43%
  • Thiamine64%
  • Niacin24%

Good source of

10–19% of the daily value

  • Vitamin E19%
  • Riboflavin (B2)16%
  • Calcium13%
  • Selenium14%

Watch

20%+ of the daily value

  • Sodium60%
  • Saturated fat65%

Ingredients

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

Directions

Prep 20 minCook 40 min
  1. 1

    Heat the oven to 425° and line a large baking sheet.

  2. 2

    In a small bowl, combine turmeric, cumin, cinnamon, fenugreek seed, fennel seed, and ground coriander.

  3. 3

    Toss the cauliflower on the sheet with 2 tablespoons olive oil, half the spice blend, salt, and pepper. Spread in a single layer and roast until browned and tender, about 40 minutes, flipping once midway.

  4. 4

    Meanwhile, warm the remaining 2 tablespoons olive oil in a large skillet over medium heat. Add shallot and cook until softened, 5–6 minutes.

  5. 5

    Stir in the remaining spice blend, ginger, and garlic; cook until fragrant, about 1 minute.

  6. 6

    Add the canned tomatoes, coconut milk, and 3 cups vegetable broth. Bring to a boil, then reduce to a gentle simmer and cook, stirring occasionally, about 25 minutes. Add a splash more broth if the sauce gets too thick.

  7. 7

    Season with salt, pepper, and lime juice. For a silky texture, blend the sauce with an immersion blender until smooth (optional).

  8. 8

    Fold the roasted cauliflower and drained cooked lentils into the sauce and heat over medium until warmed through.

  9. 9

    Finish with chopped cilantro and, if using, lime zest and a squeeze of extra lime juice. Serve hot.

Vitamins & minerals

Amounts for 1 serving (696 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A31 μg
3%
Vitamin C93 mg
103%
Vitamin D0 μg
0%
Vitamin E3 mg
19%
Vitamin K51 μg
43%
Thiamine1 mg
64%
Riboflavin (B2)0.2 mg
16%
Niacin4 mg
24%
Vitamin B61 mg
59%
Folate (B9)470 μg
117%
Vitamin B120 μg
0%
Pantothenic acid2 mg
49%
Choline149 mg
27%

Minerals

NutrientAmount% Daily Value
Calcium127 mg
13%
Iron11 mg
134%
Potassium1,613 mg
34%
Magnesium138 mg
33%
Phosphorus513 mg
73%
Zinc3 mg
32%
Copper1 mg
77%
Manganese2 mg
82%
Selenium8 μg
14%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene8 μg—
Arginine2 g—
Aspartic acid2 g—
Beta carotene370 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride5 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene1,522 μg—
Lysine2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 542 calories

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

  • 103min
    Walking (3.5 mph)
  • 65min
    Cycling (moderate)
  • 45min
    Running (6 mph)
  • 76min
    Swimming laps

Common questions

How many calories are in Spice-Roasted Cauliflower with Coconut Tomato Sauce & Lentils?

One serving of Spice-Roasted Cauliflower with Coconut Tomato Sauce & Lentils (1 serving) has 542 calories, which works out to 78 calories per 100 g. That is about 27% of a 2,000-calorie day.

Are Spice-Roasted Cauliflower with Coconut Tomato Sauce & Lentils high in protein?

It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 18% 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.

Are Spice-Roasted Cauliflower with Coconut Tomato Sauce & Lentils keto-friendly?

It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spice-Roasted Cauliflower with Coconut Tomato Sauce & Lentils?

1370 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spice-Roasted Cauliflower with Coconut Tomato Sauce & Lentils?

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

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