Curried Cauliflower Salad Sandwiches

5.0
(4)
4 Reviews

The creamy cauliflower mixture in this vegetarian sandwich was inspired by the flavors of Indian raita. A combination of yogurt, cashews and mustard round out the spices in the curry powder, with pomegranate arils adding a juicy pop of sweetness. Buy cauliflower florets in a bag instead of the whole head and look for containers of pomegranate arils to keep prep simple.

By
Renu Anshie Dhar
Headshot of Renu Dhar
Renu Anshie Dhar
Renu Dhar has more than a decade of cumulative experience cooking as a personal chef and culinary instructor. As a personal chef, she developed over 1,000 personalized recipes and meal plans for her clients.
EatingWell's Editorial Guidelines
Published on January 12, 2024
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
Julia Levy
Julia Levy
Tested by Julia Levy

Julia Levy has been working in recipe publishing for almost a decade, but testing recipes for as long as she's been able to wield a spoon.

Meet the EatingWell Test Kitchen
a recipe photo of the Curried Cauliflower Salad Sandwiches
Photo:

Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco 
Active Time:
30 mins
Total Time:
40 mins
Servings:
4
Nutrition Profile:
Sesame-Free Diabetes-Friendly Healthy Pregnancy Heart-Healthy Vegetarian
the ingredients to make the Curried Cauliflower Salad Sandwiches

Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco 
Cook Mode (Keep screen awake)

Ingredients

  • 3 tablespoons extra-virgin olive oil

  • 2 teaspoons curry powder

  • 12 ounces cauliflower florets, cut into 2-inch pieces

  • 1/2 cup nonfat plain strained (Greek-style) yogurt

  • 1/4 cup finely chopped celery

  • 1/4 cup unsalted roasted cashews, finely chopped

  • 2 tablespoons mayonnaise

  • 2 tablespoons chopped fresh cilantro

  • 2 tablespoons chopped fresh flat-leaf parsley

  • 1 teaspoon pure maple syrup

  • 1 teaspoon stone-ground mustard

  • 2 tablespoons fresh pomegranate arils

  • 1 (8-ounce) whole-wheat baguette

Directions

  1. Preheat oven to 450°F. Stir oil and curry powder together in a medium bowl. Add cauliflower; toss until well coated. Arrange in an even layer on a large rimmed baking sheet. Roast until browned, about 15 minutes. Let cool completely, about 10 minutes.

    a step in making the Curried Cauliflower Salad Sandwiches

    Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco 

  2. Meanwhile, whisk yogurt, celery, cashews, mayonnaise, cilantro, parsley, maple syrup and mustard together in a medium bowl until combined and creamy. Gently stir in pomegranate arils.

    a step in making the Curried Cauliflower Salad Sandwiches

    Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco 

  3. Coarsely chop the roasted cauliflower into bite-size pieces; add to yogurt mixture. Stir to coat. Using a serrated knife, cut across top of baguette, cutting to, but not through, the other side. Slice the baguette into 4 equal portions. Fill each baguette portion with 1/2 cup of the cauliflower mixture.

    a step in making the Curried Cauliflower Salad Sandwiches

    Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco 

Nutrition Information

Serving Size: 1 sandwich

Calories 438, Fat 21g, Saturated Fat 3g, Cholesterol 4mg, Carbohydrates 53g, Total Sugars 7g, Added Sugars 1g, Protein 13g, Fiber 5g, Sodium 548mg, Potassium 429mg

EatingWell.com, January 2024

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