Cauliflower with Peanuts

Roasted Cauliflower and Peanut is a nutritious salad that is suitable for most diets including Diabetic, Gluten Free, Low Calorie, and Vegan.

Cauliflower is available for much of the year, making it a very versatile ingredient. The roasting of the cauliflower makes it more digestible and sweeter, and is an interesting variation on many of the traditional cooking options.

There are many roast cauliflower recipes, often baked whole with spices. But I particularly like this variation because the peanuts add texture and protein to the dish. Serve it to accompany a main dish, or as a tasty light meal, to which I would recommend you add extra peanuts. This will make the meal satisfying and nutritious with adequate protein. (For a Low Calorie diet this will be suitable when the serve is small. The extra peanuts make this salad unsuitable for a Low Fat diet.)

Diets for which Cauliflower and Peanut Salad is suitable:

Diabetic, Dairy Free, Egg Free, Gluten Free, Low Calorie, Low Fat, Paleo, Vegetarian and Vegan.


Preparation: 10 mins | Cook: 30 mins | Serves: 4

1 medium cauliflower
2 tbsp olive oil
1/2 tsp salt
1/2 tsp cracked black pepper
35 gm (1/4 cup) peanuts (Paleo diet, see notes)*
2 stick celery
1/4 cup flat parsley leaves
2 tsp lemon juice
1 tsp maple syrup**

1/2 tsp cinnamon
1/2 tsp allspice
3 tbsp pomegranate seeds (optional)


HEAT the oven to 180 C/350 F/ Gas 4.
CUT the cauliflower into bite-sized florets.
SPREAD on a baking tray and sprinkle with 1 tbsp oil, salt and pepper, and mix through.
BAKE for 20 minutes, stirring the cauliflower once or twice. (The florets should be softened but remain firm.)
ROAST the peanuts for 5 minutes in the hot oven until lightly coloured.
SLICE the celery into 1 cm (1/2 inch) pieces.
CHOP the parsley coarsely – the leaves should be a small size but not finely chopped.
MIX the dressing of lemon juice and maple syrup. (I do not think you need oil in the dressing because this has been included in baking the cauliflower; and the peanuts have natural oil.)
MIX the cauliflower, peanuts, celery and parsley and toss through the dressing of lemon juice and maple syrup.
TOP with the pomegranate seeds.
DUST with the cinnamon and allspice.


– As a light meal, with extra peanuts, small serve for a Low Calorie diet and not suitable for a Low Fat diet.
– As a warm dish or salad to accompany your meal.


* Replace peanuts with cashew nuts for Paleo diet, not Fodmap diet.
** Replace maple syrup with honey, not Vegan diets.


– To the roasted cauliflower squeeze over lemon juice and stir through yoghurt that has been flavoured with cumin, tumeric and curry powder or garam masala. Scatter over with coriander leaves.
– Toss roasted cauliflower, walnuts, parsely and halved black grapes.

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