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Photo:Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Active Time:20 minsTotal Time:50 minsServings:4Jump to Nutrition Facts
Active Time:20 minsTotal Time:50 minsServings:4
Active Time:20 mins
Active Time:
20 mins
Total Time:50 mins
Total Time:
50 mins
Servings:4
Servings:
4
Jump to Nutrition Facts
Jump to recipeOurGut-Healthy Crispy Curried Cauliflower Bitesare a delicious and fun way to fit probiotics into your diet. Not only does the cauliflower provide fiber—which has its own digestive benefits—but the dressing is made with kefir, a fermented yogurt-like beverage brimming with probiotics, which add to the diversity of your gut bacteria. Keep reading for our expert tips, including spice substitutions for different flavor profiles.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!When coating the cauliflower, designate one hand for handling wet ingredients and the other hand for dry ingredients to keep the breadcrumbs free of stray batter.You can use lemon pepper or Buffalo seasoning instead of curry powder for a different flavor profile.If you double the dressing, you can use it as a “ranch” dressing for salads.Nutrition NotesCaulifloweris a cruciferous vegetable that contains both fiber and water. When adding more fiber to your diet to improve gut health, adding foods that are high in water can help prevent any digestive discomfort.Kefiris a fermented beverage that is similar in taste and texture to a drinkable yogurt. Probiotics are created in the fermentation process, and when you add kefir to your diet, those probiotics help increase the diversity of bacteria in your gut—and more diversity in your gut will benefit your overall health.You will get more fiber usingwhole-wheat pankorather than with regular panko breadcrumbs, while achieving the same crunch. The added fiber can help with regularity in your digestive system.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Jump to recipe
OurGut-Healthy Crispy Curried Cauliflower Bitesare a delicious and fun way to fit probiotics into your diet. Not only does the cauliflower provide fiber—which has its own digestive benefits—but the dressing is made with kefir, a fermented yogurt-like beverage brimming with probiotics, which add to the diversity of your gut bacteria. Keep reading for our expert tips, including spice substitutions for different flavor profiles.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!When coating the cauliflower, designate one hand for handling wet ingredients and the other hand for dry ingredients to keep the breadcrumbs free of stray batter.You can use lemon pepper or Buffalo seasoning instead of curry powder for a different flavor profile.If you double the dressing, you can use it as a “ranch” dressing for salads.Nutrition NotesCaulifloweris a cruciferous vegetable that contains both fiber and water. When adding more fiber to your diet to improve gut health, adding foods that are high in water can help prevent any digestive discomfort.Kefiris a fermented beverage that is similar in taste and texture to a drinkable yogurt. Probiotics are created in the fermentation process, and when you add kefir to your diet, those probiotics help increase the diversity of bacteria in your gut—and more diversity in your gut will benefit your overall health.You will get more fiber usingwhole-wheat pankorather than with regular panko breadcrumbs, while achieving the same crunch. The added fiber can help with regularity in your digestive system.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
OurGut-Healthy Crispy Curried Cauliflower Bitesare a delicious and fun way to fit probiotics into your diet. Not only does the cauliflower provide fiber—which has its own digestive benefits—but the dressing is made with kefir, a fermented yogurt-like beverage brimming with probiotics, which add to the diversity of your gut bacteria. Keep reading for our expert tips, including spice substitutions for different flavor profiles.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)IngredientsCauliflower½cupwhole-milk plain kefir¼cupcornstarch2teaspoonscurry powder½teaspoongarlic powder½teaspoonground ginger1½cupspanko breadcrumbs, preferably whole-wheat1½tablespoonsextra-virgin olive oil4cupscauliflower florets¼teaspoonsaltKefir-Mint Dipping Sauce3tablespoonswhole-milk plain kefir3tablespoonsmayonnaise2teaspoonschoppedfresh mint, plus more for garnish½teaspoonlime zest¼teaspoongarlic powderPinchofsaltLime wedges for serving(optional)
Cook Mode(Keep screen awake)
Ingredients
Cauliflower
½cupwhole-milk plain kefir
¼cupcornstarch
2teaspoonscurry powder
½teaspoongarlic powder
½teaspoonground ginger
1½cupspanko breadcrumbs, preferably whole-wheat
1½tablespoonsextra-virgin olive oil
4cupscauliflower florets
¼teaspoonsalt
Kefir-Mint Dipping Sauce
3tablespoonswhole-milk plain kefir
3tablespoonsmayonnaise
2teaspoonschoppedfresh mint, plus more for garnish
½teaspoonlime zest
¼teaspoongarlic powder
Pinchofsalt
Lime wedges for serving(optional)
DirectionsPreheat oven to 400°F and line a large rimmed baking sheet with parchment paper.To prepare cauliflower:Whisk ½ cup kefir, ¼ cup cornstarch, 2 teaspoons curry powder and ½ teaspoon each garlic powder and ginger in a medium bowl until a batter forms. Combine 1½ cups panko and 1½ tablespoons oil in a shallow dish; toss until coated.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanCut 4 cups cauliflower florets into bite-size pieces (about 1-inch). Working in 2 to 3 batches, add the cauliflower to the batter; toss until well coated. Dredge the coated cauliflower florets to the panko mixture, pressing to adhere. Place on the prepared baking sheet. (Discard any remaining panko mixture.) Roast, flipping once, until golden brown and crisp, about 30 minutes.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanMeanwhile, prepare sauce:Combine 3 tablespoons each kefir and mayonnaise, 2 teaspoons mint, ½ teaspoon lime zest, ¼ teaspoon garlic powder and a pinch of salt in a small bowl; whisk until smooth. Sprinkle the cauliflower with additional mint, if desired. Serve with the Kefir-Mint Dipping Sauce and with lime wedges, if desired.Frequently Asked QuestionsYou can prepare the cauliflower up to 3 days ahead and refrigerate it in an airtight container. However, for the best texture, cook the curried cauliflower on the same day you plan to serve it.An air fryer is an excellent option for reheating leftover curried cauliflower. If you don’t have an air fryer, you can use a saucepan. Reheat the cauliflower gently on the stovetop over medium-low heat. Alternatively, you can heat it in a covered microwave-safe dish for 1 to 2 minutes.Kefir is a fermented sour and tangy drink usually made from milk or water. It can be used in cooking and baking and in breakfast cereals, smoothies, coffee and salad dressings. You can find kefir in the dairy aisle at the grocery store, typically with the yogurt.The main reason roasted cauliflower becomes soggy is that there isn’t enough space around it on the sheet pan. When this happens, instead of searing on the hot pan everything starts to steam. Your best bet is to allow ample space between the cauliflower florets.EatingWell.com, October 2024
Directions
Preheat oven to 400°F and line a large rimmed baking sheet with parchment paper.To prepare cauliflower:Whisk ½ cup kefir, ¼ cup cornstarch, 2 teaspoons curry powder and ½ teaspoon each garlic powder and ginger in a medium bowl until a batter forms. Combine 1½ cups panko and 1½ tablespoons oil in a shallow dish; toss until coated.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanCut 4 cups cauliflower florets into bite-size pieces (about 1-inch). Working in 2 to 3 batches, add the cauliflower to the batter; toss until well coated. Dredge the coated cauliflower florets to the panko mixture, pressing to adhere. Place on the prepared baking sheet. (Discard any remaining panko mixture.) Roast, flipping once, until golden brown and crisp, about 30 minutes.Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanMeanwhile, prepare sauce:Combine 3 tablespoons each kefir and mayonnaise, 2 teaspoons mint, ½ teaspoon lime zest, ¼ teaspoon garlic powder and a pinch of salt in a small bowl; whisk until smooth. Sprinkle the cauliflower with additional mint, if desired. Serve with the Kefir-Mint Dipping Sauce and with lime wedges, if desired.Frequently Asked QuestionsYou can prepare the cauliflower up to 3 days ahead and refrigerate it in an airtight container. However, for the best texture, cook the curried cauliflower on the same day you plan to serve it.An air fryer is an excellent option for reheating leftover curried cauliflower. If you don’t have an air fryer, you can use a saucepan. Reheat the cauliflower gently on the stovetop over medium-low heat. Alternatively, you can heat it in a covered microwave-safe dish for 1 to 2 minutes.Kefir is a fermented sour and tangy drink usually made from milk or water. It can be used in cooking and baking and in breakfast cereals, smoothies, coffee and salad dressings. You can find kefir in the dairy aisle at the grocery store, typically with the yogurt.The main reason roasted cauliflower becomes soggy is that there isn’t enough space around it on the sheet pan. When this happens, instead of searing on the hot pan everything starts to steam. Your best bet is to allow ample space between the cauliflower florets.
Preheat oven to 400°F and line a large rimmed baking sheet with parchment paper.
To prepare cauliflower:Whisk ½ cup kefir, ¼ cup cornstarch, 2 teaspoons curry powder and ½ teaspoon each garlic powder and ginger in a medium bowl until a batter forms. Combine 1½ cups panko and 1½ tablespoons oil in a shallow dish; toss until coated.
Cut 4 cups cauliflower florets into bite-size pieces (about 1-inch). Working in 2 to 3 batches, add the cauliflower to the batter; toss until well coated. Dredge the coated cauliflower florets to the panko mixture, pressing to adhere. Place on the prepared baking sheet. (Discard any remaining panko mixture.) Roast, flipping once, until golden brown and crisp, about 30 minutes.
Meanwhile, prepare sauce:Combine 3 tablespoons each kefir and mayonnaise, 2 teaspoons mint, ½ teaspoon lime zest, ¼ teaspoon garlic powder and a pinch of salt in a small bowl; whisk until smooth. Sprinkle the cauliflower with additional mint, if desired. Serve with the Kefir-Mint Dipping Sauce and with lime wedges, if desired.
Frequently Asked QuestionsYou can prepare the cauliflower up to 3 days ahead and refrigerate it in an airtight container. However, for the best texture, cook the curried cauliflower on the same day you plan to serve it.An air fryer is an excellent option for reheating leftover curried cauliflower. If you don’t have an air fryer, you can use a saucepan. Reheat the cauliflower gently on the stovetop over medium-low heat. Alternatively, you can heat it in a covered microwave-safe dish for 1 to 2 minutes.Kefir is a fermented sour and tangy drink usually made from milk or water. It can be used in cooking and baking and in breakfast cereals, smoothies, coffee and salad dressings. You can find kefir in the dairy aisle at the grocery store, typically with the yogurt.The main reason roasted cauliflower becomes soggy is that there isn’t enough space around it on the sheet pan. When this happens, instead of searing on the hot pan everything starts to steam. Your best bet is to allow ample space between the cauliflower florets.
Frequently Asked Questions
You can prepare the cauliflower up to 3 days ahead and refrigerate it in an airtight container. However, for the best texture, cook the curried cauliflower on the same day you plan to serve it.
An air fryer is an excellent option for reheating leftover curried cauliflower. If you don’t have an air fryer, you can use a saucepan. Reheat the cauliflower gently on the stovetop over medium-low heat. Alternatively, you can heat it in a covered microwave-safe dish for 1 to 2 minutes.
Kefir is a fermented sour and tangy drink usually made from milk or water. It can be used in cooking and baking and in breakfast cereals, smoothies, coffee and salad dressings. You can find kefir in the dairy aisle at the grocery store, typically with the yogurt.
The main reason roasted cauliflower becomes soggy is that there isn’t enough space around it on the sheet pan. When this happens, instead of searing on the hot pan everything starts to steam. Your best bet is to allow ample space between the cauliflower florets.
EatingWell.com, October 2024
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Nutrition Facts(per serving)266Calories16gFat26gCarbs6gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Sarah Pflugradt, Ph.D., RDN, CSCS
andLinda Frahm
Linda Frahm
