Mediterranean-Style Roasted Cauliflower in Tomato Sauce with Lentils

Introduction

This Mediterranean-inspired roasted cauliflower dish is hearty, flavorful, and packed with plant-based protein. Instead of coconut milk, this version uses Greek yogurt or a drizzle of extra virgin olive oil for creaminess while keeping the rich, spiced tomato sauce. Lentils add fiber and protein, making this a satisfying dish perfect for serving over couscous, quinoa, or warm whole wheat pita.

Prep Time: 10 minutes

Roasting Time: 20-25 minutes

Cooking Time: 15 minutes

Ingredients

For the Roasted Cauliflower:

1 medium head of cauliflower, cut into florets

2 tbsp extra virgin olive oil

1 tsp ground cumin

1/2 tsp smoked paprika

1/2 tsp turmeric

1/2 tsp salt

1/4 tsp black pepper

Zest of 1 lemon

For the Lentils:

1 cup dried lentils (green or brown)

3 cups water or vegetable broth

1/2 tsp salt

For the Mediterranean Tomato Sauce:

1 tbsp extra virgin olive oil

1 small onion, finely chopped

2 cloves garlic, minced

1 tsp ground cumin

1 tsp coriander

1/2 tsp smoked paprika

1/4 tsp red pepper flakes (optional)

1 (14 oz) can diced tomatoes

1 tbsp tomato paste

1/2 tsp salt (or to taste)

1/4 tsp black pepper

1 tbsp lemon juice

1/4 cup chopped fresh parsley or basil

1/4 cup Greek yogurt (for creaminess, or use a drizzle of olive oil)

Optional Garnishes:

Crumbled feta cheese

Sliced Kalamata olives

Extra fresh parsley or basil

Instructions

Roast the Cauliflower (20-25 min)

Preheat oven to 400°F (200°C).

Toss cauliflower florets with olive oil, cumin, smoked paprika, turmeric, salt, pepper, and lemon zest.

Spread on a baking sheet and roast for 20-25 minutes, flipping halfway, until golden brown and crispy on the edges.

Cook the Lentils (15-20 min)

Rinse lentils under cold water.

In a pot, bring 3 cups of water or vegetable broth to a boil.

Add lentils and salt, then reduce heat and simmer for 15-20 minutes until tender.

Drain any excess liquid.

 Make the Mediterranean Tomato Sauce (10-15 min)

Heat olive oil in a pan over medium heat. Add onions and sauté for 3-4 minutes until soft.

Stir in garlic, cumin, coriander, smoked paprika, and red pepper flakes. Cook for 30 seconds until fragrant.

Add diced tomatoes, tomato paste, salt, and pepper. Simmer for 5 minutes, stirring occasionally.

Stir in lemon juice and fresh parsley/basil. Remove from heat.

Mix in Greek yogurt or drizzle with extra olive oil for a creamy texture.

 Assemble & Serve

Stir the roasted cauliflower and cooked lentils into the tomato sauce. Simmer for 2-3 minutes to blend flavors.

Serve warm over couscous, quinoa, or whole wheat pita.

Garnish with feta, olives, or extra fresh herbs.

Tips & Tricks

For extra crispiness, roast the cauliflower at 425°F (220°C) and broil for the last 2 minutes.

For a tangy twist, add more lemon juice or a drizzle of balsamic glaze before serving.

For a gluten-free version, serve with quinoa or a chickpea-based flatbread.

Want a heartier dish? Add chickpeas for extra protein.

Air Fryer Option: Roast cauliflower in the air fryer at 375°F (190°C) for 12-15 minutes, shaking halfway through.

Nutrition Facts (Per Serving – Approx. 4 Servings)

Calories: ~250 kcal

Protein: ~12g

Carbs: ~32g

Fat: ~9g

Fiber: ~10g