South AsianPlated meal

Tandoori Chickpea & Cauliflower Tray

A one-tray roast of chickpeas, cauliflower and red onion in a yogurt-chickpea-flour tandoori-style coating, finished with lemon.

Eat nowHeartyContains soy
Hands-on13 minTotal time38 minEnergy774 kcalProtein40g
Recipe details
Easy-going

Equipment: Oven, Grater

Keep chilled after cooking

Tandoori Chickpea & Cauliflower Tray
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Tray

Coating

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 220g cooked chickpeas overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

13 min hands-on 38 min altogether
  1. 2
    Heat the oven to 220Β°C fan and place a large tray inside to heat
    πŸ– 1 min
  2. 3
    Drain and rinse chickpeas. Cut 300g cauliflower into small florets and 100g red onion into wedges; crush 1 clove garlic and finely grate 8g ginger
    πŸ– 5 min
  3. 4
    In a large bowl, stir 100g soy yogurt, 20g chickpea flour, 2 tsp House Curry Powder Blend, 1 tsp paprika, ΒΎ tsp cumin, the garlic, ginger, half the juice of 1 lemon and 2 tsp olive oil. Add the chickpeas, cauliflower and onion and toss until coated
    πŸ– 3 min
  4. 5
    Carefully spread everything over the hot tray and roast for 28 minutes until the cauliflower is tender and browned at the edges, turning once near the end
    πŸ– 2 minπŸ’€ 26 min unattended
  5. 6
    Roughly chop 8g coriander leaf
    πŸ– 1 min
  6. 7
    Squeeze over the remaining lemon, scatter with the coriander leaf and 15g pumpkin seeds, and serve from the tray
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inVitamin CFolatePhosphorus
Lower inVitamin ASeleniumVitamin E

Worth noticing: Sugar uses more than half of the daily limit in this portion.

Calories

774kcal

37%
Top contributors
Chickpeas Β· 39%Pumpkin Seeds Β· 11%Olive Oil Β· 10%
21% cal

Protein

40.3g

64%
Top contributors
Chickpeas Β· 48%Cauliflower Β· 14%Pumpkin Seeds Β· 11%
46% cal

Carbs

89.2g

Top contributors
Chickpeas Β· 50%Cauliflower Β· 12%Chickpea Flour Β· 10%
33% cal

Fat

28.4g

41%
Top contributors
Olive Oil Β· 32%Pumpkin Seeds Β· 26%Chickpeas Β· 20%

Small numbers, big impact

Everyday essentials

Fibre32.18g
109%
Top contributors
Chickpeas Β· 52%Cauliflower Β· 19%Red Onion Β· 7%
Vitamin B120.00ΞΌg
0%
Vitamin D1.30ΞΌg
9%
Top contributors
Soy Yogurt Β· 100%
Iodine0.00ΞΌg
0%
Iron14.65mg
81%
Top contributors
Chickpeas Β· 43%House Curry Powder Blend Β· 16%Pumpkin Seeds Β· 9%
Zinc6.66mg
61%
Top contributors
Chickpeas Β· 51%Pumpkin Seeds Β· 18%Cauliflower Β· 12%
Calcium421.85mg
42%
Top contributors
Soy Yogurt Β· 31%Chickpeas Β· 26%Cauliflower Β· 16%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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