Flavor-Packed Curried Cauliflower Sandwiches

If you're looking to refresh your lunch game with something bright, flavorful, and satisfying this curried cauliflower salad sandwich is your next go-to. Inspired by Indian raita, the creamy mix of roasted cauliflower, spiced yogurt, crunchy cashews, and sweet bursts of pomegranate creates a bold, unexpected flavor profile that feels indulgent but is loaded with nutrients.

Why You'll Love It

• Rich in fiber from cauliflower and whole-wheat baguette

• Protein-packed thanks to Greek yogurt and cashews

• No boring bites pomegranate arils deliver a juicy pop, and the curry spice brings warmth and depth

• Vegetarian and filling, making it a great plant-based meal option

Here’s how to pull it together with minimal prep and maximum flavor.

Ingredients

• 3 tablespoons extra-virgin olive oil

• 2 teaspoons curry powder

• 12 ounces cauliflower florets, cut into 2-inch pieces (buy pre-cut for ease)

• 1/2 cup nonfat plain 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 (buy pre-seeded for convenience)

• 1 (8-ounce) whole-wheat baguette

Directions

1. Roast the Cauliflower
   Preheat oven to 450°F. In a medium bowl, stir together olive oil and curry powder. Toss in the cauliflower florets to coat evenly, then spread in a single layer on a baking sheet. Roast for about 15 minutes, until golden and tender. Let cool for 10 minutes.

2. Make the Creamy Base
   In a large bowl, whisk together yogurt, celery, cashews, mayonnaise, cilantro, parsley, maple syrup, and mustard until smooth and creamy. Gently fold in the pomegranate arils for a sweet, tart accent.

3. Combine and Assemble
   Coarsely chop the roasted cauliflower and stir it into the yogurt mixture until well coated. Slice the baguette horizontally without cutting all the way through then divide into 4 portions. Fill each with about 1/2 cup of the curried cauliflower mixture.

Nutrition Highlight

Cauliflower is packed with antioxidants like vitamin C and sulforaphane, while yogurt delivers probiotics and protein. One serving of this sandwich offers a satisfying balance of healthy fats, fiber, and plant-based nutrition ideal for a midday energy boost.

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