Easy Vegan Roasted Cauliflower with a delicious and healthy protein-rich Hemp Seed Dressing, transforming the humble cauliflower into a satisfying meal. This enticing main dish looks and tastes amazing. Perfect for the holidays.
The best vegan roasted cauliflower recipe with a creamy green hemp seed sauce that's easy and healthy, transforming whole roasted cauliflower into a showstopping main dish.
This recipe is very versatile. Use any variety of fresh herbs you have on hand, or skip the green sauce and use one of my Healthy Dressings instead. Make the marinated whole roasted cauliflower for a delicious side dish or main.
This was inspired by my gluten-free Bang Bang Cauliflower recipe on this site, as well as these Easy Cauliflower Steaks with a healthy Green Goddess Dressing.
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👩🏼🌾 Ingredients
For the Marinated Roasted Cauliflower:
- Cauliflower is high in phytonutrients, which help regulate inflammation, and have antioxidant and antimicrobial properties. In addition, they are what give cauliflower their unique smell! Plus, cauliflower is high in water and fiber, keeping you hydrated and regular (in bowel movement). Water and fiber also make us feel full quickly, which is why this meal is so satisfying.
- Turmeric contains anti-inflammatory compounds making this dish more nutritious. It also adds an attractive orange hue to the cauliflower when mixed with paprika. It has a strong earthy taste that magnifies the flavors of other spices.
- Oil serves as a vehicle for the spices, adding flavor and crispiness to the cauliflower.
For the Hemp Seed Sauce:
- Hemp hearts contain heart-healthy fats, which enhance nutrient absorption. They are also rich in protein.
- Nutritional yeast adds a rich, savory, cheese-like flavor and helps thicken dressings. If you're looking to boost your B vitamin intake, opt for fortified nutritional yeast, which often includes B12—especially important in plant-based diets.
- Mellow miso adds rich umami depth to any dish without raising blood pressure like traditional salt.
- The vinegar base helps control blood glucose spikes, while the lemon boosts iron absorption.
- Dates: Some research indicates that dates can help lower blood glucose levels, reduce cholesterol and triglycerides, and increase beneficial HDL cholesterol. They also appear supportive of a healthy gut microbiome.
See the recipe card for exact quantities and check out the link below for where to purchase specific ingredients.
🌿 Substitutions
- Chives & parsley - use your choice of fresh herbs for the dressing (cilantro, basil, mint, scallion)
- Date syrup - substitute with maple syrup or agave to taste
- Garlic - substitute with 1 teaspoon garlic powder
Visit my Veggie Bowls Recipes page for more pantry-friendly, easy-to-make veggie bowls, served with a delicious dressing or sauce.
📖 How to Make Vegan Roasted Cauliflower
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
Preheat the oven to 450ºF.
Step 1. Prepare the cauliflower: Slice the bottom of the core of the cauliflower, leaving the main core intact. Steam the cauliflower inside a pot with 3 inches of water, head side up, for 8 minutes. Remove it with a slotted spoon or spider.
Step 2. Pat it dry between layers of a clean kitchen or paper towel.
Step 3. Make the marinade: Mix the olive oil, turmeric, paprika, and salt. Brush the cauliflower with all the marinade until evenly coated. Use your hands to rub the cauliflower with the marinade.
Step 4. Roast for about 40 minutes or until tender and golden brown, and even charred in some places.
Step 5. Blend the red wine vinegar, hemp hearts, nutritional yeast, mellow miso, garlic, chives, parsley, lemon juice, water, and date syrup until smooth.
Step 6. Pour the sauce over the roasted cauliflower. Top with hemp seeds and chopped nuts for additional protein.
💡 Expert Tips
- Leave the leaves when trimming the core. They become crisp in the oven like kale chips.
- Dry the cauliflower thoroughly and let it cool completely on a wire rack before marinating. The drier the cauliflower, the crispier it becomes when roasted in the oven.
- Use good quality vinegar for the best-tasting hemp seed dressing.
- Refrigerate any remaining sauce or vegan roasted cauliflower in separate airtight containers for up to 5 days.
🙋🏽♀️ Recipe FAQs
Rinse the cauliflower well, including the bottom after the leaves have been cut off, to make sure there are no tiny bugs inside. Pat well to dry.
Steaming the cauliflower before roasting makes it more tender and delicious. The heat from the water vapor penetrates the florets, collapsing their cell walls which partially soften their fibrous structure. Do not boil the cauliflower as this destroys and leaches several nutrients.
Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates, and 2 grams of dietary fiber.
The hemp seed sauce in this recipe adds protein and heart-healthy fat to cauliflower, transforming it into a main dish.
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📖 Recipe
Vegan Roasted Cauliflower
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Ingredients
- 1 medium cauliflower
- 2 teaspoons olive oil avocado, grapeseed, or canola oil
- 1 teaspoon turmeric
- 1 teaspoon paprika
- Salt to taste
Hemp Seed Sauce:
- ¼ cup red wine vinegar
- 6 tablespoons hemp hearts
- 2 tablespoons nutritional yeast
- 1 tablespoon mellow miso (white miso)
- 2 tablespoons fresh lemon juice plus more to taste (about one-half lemon)
- 1 large clove garlic
- ½ cup roughly chopped chives
- ½ cup fresh parsley leaves
- Juice of 1 small lemon
- ½ cup water
- Salt or salt substitute to taste
Optional toppings:
- Chopped pistachios
Instructions
- Preheat the oven to 450ºF. Line a baking sheet with parchment paper. Top the parchment paper with a wire rack. (Or use a medium rimmed nonstick baking sheet.)
- Prepare cauliflower: Rinse the cauliflower. Slice the bottom of the core off the cauliflower, leaving the main core intact. It should sit evenly on the baking sheet. Trim the larger leaves so that the top and most of the sides of the cauliflower are exposed. Leave the other leaves as they are delicious once roasted.
- Steam: Add about 3 inches water to a large pot. Bring the water to a boil and place the cauliflower inside the pot, head side up. Cover and simmer over medium heat for 7 minutes. Remove the cauliflower with a slotted spoon or spider and pat it dry. Place it stem side down on the prepared baking sheet to cool for about 10 minutes.
- Marinate: Mix the olive oil, turmeric, paprika, and salt. Remove the rack and place the cauliflower on the parchment paper. Brush the cauliflower with all the marinade until evenly coated. Use your hands to rub the cauliflower with the marinade.
- Roast for about 35 minutes, or until tender and golden brown, and even charred in some places.
- Blend sauce: Transfer the red wine vinegar, hemp hearts, nutritional yeast, mellow miso, garlic, chives, parsley, lemon juice, and water to the canister of a blender. Blend on high until smooth.
- Pour the desired amount of sauce over the cauliflower and serve.
Notes
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- Leave the leaves when trimming the core. They become crisp in the oven like kale chips.
-
- Dry the cauliflower and set aside to cool on a wire rack before marinating. The dryer the cauliflower, the more crispy it will get in the oven.
-
- Refrigerate any remaining sauce or cauliflower in separate airtight containers for up to 5 days.
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- Serve this dish warm or chilled.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Christina Chicky says
Delicious! You must try! Definitely get the char on the cauliflower.
Nisha Melvani, RDN says
Thank you for leaving a comment! The char makes a difference for sure!
Becks says
Always wanted to try a whole roasty and this was straightforward and flavoursome, the sauce added an extra element in flavour. Have made this a few times now and it’s becoming a fave, thank you
Nisha Melvani says
I'm so happy to hear that! Thank you.
Primla Goddard says
Love the hummus and white bean sauce that compliments the roasted cauliflower!
A great idea for cauliflower!
Nisha Melvani says
Thank you! It's versatile so try it with other dishes including pasta!
Amina Sirry says
Super easy. The sauce is just delicious!
Nisha Melvani says
Thank you. I'm glad you like the sauce!
Primla Goddard says
This dish takes an hour but it’s well worth it !
The hummus and white beans sauce goes so well with the roasted cauliflower and is packed full of nutrients. Love this recipe ❤️
Nisha Melvani says
Fortunately, most of the hour is spent waiting for the cauliflower to roast, so I typically get my laundry folded in that time:) The sauce is also delicious with pasta for a quicker meal. Thanks for leaving a comment. Have a great evening.
Neena Chandiramani says
Excellent cauliflower with an exciting selection of added ingredients!
Nisha Melvani says
Thank you. It takes cauliflower to the next level.