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Easy Vegetarian Mansaf with Cauliflower — a healthy halal recipe with 420 calories and 14g protein per serving.
Ingredients
- 1 large cauliflower, cut into large florets
- 1 cup basmati rice, rinsed
- 1 large onion, sliced
- 2 cups plain yogurt (or coconut yogurt), 1 tbsp cornstarch
- 2 tsp cumin, 1 tsp allspice, ½ tsp turmeric, ½ tsp cardamom, salt & pepper
- 3 tbsp olive oil or ghee (halal)
- Toasted pine nuts or almonds, fresh parsley, flatbread
Instructions
- 1Toss cauliflower with 2 tbsp oil, cumin, salt, and pepper. Roast at 425°F for 25-30 min until golden.
- 2Cook rice in 2 cups water with turmeric and salt until fluffy.
- 3Sauté onion until soft. Warm yogurt with cornstarch, allspice, and cardamom on low heat, stirring until slightly thickened (do not boil).
- 4Layer rice on platter, top with roasted cauliflower and onions. Pour warm yogurt sauce over. Garnish with toasted nuts and parsley. Serve with flatbread.
Nutrition Per Serving
| Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 420 kcal | 14g | 58g | 16g | 7g |
Nutrition values are estimates.
Halal Note: Ensure all ingredients used are halal-certified. Always verify product labels before purchasing.
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