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World Vegan Day: Koshari with masala spiced chickpeas and turmeric roasted cauliflower

  • The nutrition profile of cauliflower is quite impressive.
  • It contains Many Nutrients.
  • High in Fibre
  • Good Source of Antioxidants
  • May Aid in Weight Loss (If you haven’t substituted cauli rice for real rice, here’s your chance)
  • High in Choline (an essential nutrient which impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism.)
  • Rich in Sulforaphane (a natural plant compound found in many cruciferous vegetables like broccoli, cabbage, cauliflower, and kale. It has been linked to health benefits, such as improved heart health and digestion)
  • LowCarb Alternative to Grains and Legumes
  • Easy to Add to Your Diet.

So, here’s a warming dish, featuring cauliflower, that’s perfect for sharing with friends. Serves 6.


Rice – can be white (Basmati is low GI), brown, mixed or easy-cook – allow 75g uncooked per person

Brown lentils – allow 75g uncooked per person

For the cauliflower:

  • 1 medium cauliflower
  • 6 tbsp rapeseed oil
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp tumeric
  • salt, to taste

For the chickpeas:

  • 1 can chickpeas, drained, rinsed and blotted
  • 2 tbsp rapeseed oil
  • 2 tsp garam masala
  • salt to taste

For the fried onion:

  • 2 large onions
  • Rapeseed oil for frying.

For the tomato sauce:

  • 10 cherry tomatoes
  • 3 tbsp tomato puree
  • 2 tbsp red wine vinegar
  • 100ml water
  • 1 large onion
  • rapeseed oil for frying
  • 2-3 red chillis
  • 3-4 cloves garlic


Preheat the oven to 200C/400F/Gas Mark 6. 

Cook the rice and lentils according to packet instructions. Mix together when cooked and transfer to an oven-proof dish with a lid – reheat in oven when required.


Trim the cauliflower into regular sized pieces. Mix the remaining ingredients together in a large mixing bowl. Tip the cauliflower pieces into the bowl and mix well. Transfer to a roasting tray and roast for 20-30 minutes (depending on how soft you like your cauliflower and how big the pieces are).


Mix the chickpeas with the oil, spices and salt, transfer to a baking tray and bake for 20 minutes, turning regularly. 


Slice the two onions as finely as you can and fry in the oil until browned.


Peel and roughly chop the onion. Place in a large frying pan with a little oil. Peel and roughly chop the garlic, add to the pan. Trim and finely chop the chillis and add to the pan. Cook gently for a few minutes until onion begins to soften. 

Quarter the tomatoes, add to the pan and cook for a few more minutes, stirring frequently, until tomatoes begin to soften. Stir in the tomato paste, vinegar and water. Simmer for 10 minutes, stirring frequently. 

To assemble the dish:

Place a portion of the rice and lentil mixture on each plate, top with tomato sauce and onions. Add a portion of the masala spiced chickpeas and the turmeric-roasted cauliflower. 

The Vegan Society 2017

Diane Cooke
Diane Cooke is a three times award-winning journalist who has worked for UK national/regional newspapers, magazines and websites.

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