{"id":32687,"date":"2021-07-30T18:17:40","date_gmt":"2021-07-30T12:47:40","guid":{"rendered":"https:\/\/www.fitsaathi.com\/health\/?p=32687"},"modified":"2022-09-23T14:44:06","modified_gmt":"2022-09-23T09:14:06","slug":"air-fryer-cauliflower-with-cilantro-yogurt-sauce-fitsaathi","status":"publish","type":"post","link":"https:\/\/www.fitsaathi.com\/health\/diabetes\/air-fryer-cauliflower-with-cilantro-yogurt-sauce-fitsaathi\/","title":{"rendered":"Air Fryer Cauliflower with Cilantro Yogurt Sauce"},"content":{"rendered":"<p class=\"has-text-align-center\">This Air Fryer Cauliflower seasoned spice is so easy to make and amazingly delicious topped with cilantro yogurt sauce. Enjoy as a wonderful low-carb side dish or appetizer. This cauliflower is healthy, easy to make, and takes less than 25 minutes to put together!<\/p>\n<p>You can enjoy this with pasta or soup as a veggie side dish. And this is a guilt-free snack for kids! The cilantro yogurt sauce is completely optional, but trust me, it elevates the taste to a whole new level!<\/p>\n<h5>Here its quick recipe for Air Fryer Cauliflower with Cilantro Yogurt Sauce:<\/h5>\n<div class=\"wprm-recipe-meta-container wprm-recipe-times-container wprm-recipe-details-container wprm-recipe-details-container-table wprm-block-text-normal wprm-recipe-table-borders-top-bottom wprm-recipe-table-borders-inside\">\n<div class=\"wprm-recipe-block-container wprm-recipe-block-container-table wprm-block-text-normal wprm-recipe-time-container wprm-recipe-prep-time-container\"><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-time-label wprm-recipe-prep-time-label\">Prep Time: <\/span><span class=\"wprm-recipe-time wprm-block-text-normal\"><span class=\"wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-prep_time wprm-recipe-prep_time-minutes\">10<\/span>\u00a0<span class=\"wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-prep_time-unit wprm-recipe-prep_timeunit-minutes\">mins | <\/span><\/span><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-time-label wprm-recipe-cook-time-label\">Cook Time: <\/span><span class=\"wprm-recipe-time wprm-block-text-normal\"><span class=\"wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-cook_time wprm-recipe-cook_time-minutes\">15<\/span>\u00a0<span class=\"wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-cook_time-unit wprm-recipe-cook_timeunit-minutes\">mins | <\/span><\/span><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-time-label wprm-recipe-total-time-label\">Total Time: <\/span><span class=\"wprm-recipe-time wprm-block-text-normal\"><span class=\"wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-total_time wprm-recipe-total_time-minutes\">25<\/span>\u00a0<span class=\"wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-total_time-unit wprm-recipe-total_timeunit-minutes\">mins<\/span><\/span><\/div>\n<div>\n<div class=\"wprm-recipe-block-container wprm-recipe-block-container-inline wprm-block-text-normal wprm-recipe-servings-container\"><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-servings-label\">Servings:\u00a0<\/span><span class=\"wprm-recipe-servings wprm-recipe-details wprm-recipe-servings-16320 wprm-recipe-servings-adjustable-tooltip wprm-block-text-normal\">4 | <\/span><span class=\"wprm-recipe-details-label wprm-block-text-faded wprm-recipe-nutrition-label wprm-recipe-calories-label\" style=\"font-size: 16px\">Calories: <\/span><span class=\"wprm-recipe-nutrition-with-unit\" style=\"font-size: 16px\"><span class=\"wprm-recipe-details wprm-recipe-nutrition wprm-recipe-calories wprm-block-text-normal\">115<\/span><span class=\"wprm-recipe-details-unit wprm-recipe-nutrition-unit wprm-recipe-calories-unit wprm-block-text-normal\">kcal<\/span><\/span><\/div>\n<\/div>\n<div>\n<div class=\"wprm-recipe-equipment-container wprm-block-text-normal\">\n<h6 class=\"wprm-recipe-header wprm-recipe-equipment-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\">Equipment<\/h6>\n<ul class=\"wprm-recipe-equipment wprm-recipe-equipment-list\">\n<li class=\"wprm-recipe-equipment-item\">\n<div class=\"wprm-recipe-equipment-name\">Air Fryer<\/div>\n<\/li>\n<\/ul>\n<\/div>\n<div class=\"wprm-recipe-ingredients-container wprm-recipe-16320-ingredients-container wprm-block-text-normal wprm-ingredient-style-regular\">\n<h6 class=\"wprm-recipe-header wprm-recipe-ingredients-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\">Ingredients<\/h6>\n<div class=\"wprm-recipe-ingredient-group\">\n<p class=\"wprm-recipe-group-name wprm-recipe-ingredient-group-name wprm-block-text-bold\"><strong>For the Cauliflower<\/strong><\/p>\n<ul class=\"wprm-recipe-ingredients\">\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">1<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-name\">Cauliflower (Gobi)<\/span>\u00a0<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">medium, rinsed &amp; cut into florets (about 1.25 lbs or 5 cups)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">2<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-unit\">tablespoon<\/span>\u00a0<span class=\"wprm-recipe-ingredient-name\">Oil\u00a0<\/span><span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">I used Avocado oil<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">1\/2<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-unit\">teaspoon<\/span>\u00a0<span class=\"wprm-recipe-ingredient-name\">Garlic powder<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">1\/2<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-unit\">teaspoon\u00a0<\/span><span class=\"wprm-recipe-ingredient-name\">Ground Cumin (Jeera powder)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">take 1\/2<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-unit\">teaspoon<\/span>\u00a0<span class=\"wprm-recipe-ingredient-name\">Kosher Salt<\/span>\u00a0<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">adjust to taste<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">1\/4<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-unit\">teaspoon<\/span>\u00a0<span class=\"wprm-recipe-ingredient-name\">Black Pepper<\/span><\/li>\n<\/ul>\n<\/div>\n<div class=\"wprm-recipe-ingredient-group\">\n<p class=\"wprm-recipe-group-name wprm-recipe-ingredient-group-name wprm-block-text-bold\"><strong>For the Sauce<\/strong><\/p>\n<ul class=\"wprm-recipe-ingredients\">\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">1\/2<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-unit\">cup<\/span>\u00a0<span class=\"wprm-recipe-ingredient-name\">Fresh Cilantro\u00a0<\/span><span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">chopped<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">1\/4<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-unit\">cup<\/span>\u00a0<span class=\"wprm-recipe-ingredient-name\">Yogurt\u00a0<\/span><span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">plain, greek yogurt works well too<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">take 1<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-name\">Green chili pepper\u00a0<\/span><span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">or jalapeno (seeds removed), adjust to taste<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">1<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-unit\">clove<\/span>\u00a0<span class=\"wprm-recipe-ingredient-name\">garlic<\/span>\u00a0<span class=\"wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded\">peeled<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">1\/2<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-unit\">teaspoon<\/span>\u00a0<span class=\"wprm-recipe-ingredient-name\">Ground Cumin (Jeera powder)<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">take 1\/2<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-unit\">teaspoon\u00a0<\/span><span class=\"wprm-recipe-ingredient-name\">Kosher Salt<\/span><\/li>\n<li class=\"wprm-recipe-ingredient\"><span class=\"wprm-recipe-ingredient-amount\"><span class=\"wprm-adjustable\">1\/2<\/span><\/span>\u00a0<span class=\"wprm-recipe-ingredient-unit\">teaspoon<\/span>\u00a0<span class=\"wprm-recipe-ingredient-name\">Lime juice<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"wprm-recipe-instructions-container wprm-recipe-16320-instructions-container wprm-block-text-normal\">\n<h6 class=\"wprm-recipe-header wprm-recipe-instructions-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\">Instructions<\/h6>\n<div class=\"wprm-recipe-instruction-group\">\n<p class=\"wprm-recipe-group-name wprm-recipe-instruction-group-name wprm-block-text-bold\"><strong>For the cauliflower<\/strong><\/p>\n<ol class=\"wprm-recipe-instructions\">\n<li id=\"wprm-recipe-16320-step-0-0\" class=\"wprm-recipe-instruction\">\n<div class=\"wprm-recipe-instruction-text\">In a large bowl, combine all the ingredients for the cauliflower &#8211; cauliflower florets, oil, garlic powder, cumin, coriander, and salt. Toss until well combined.<\/div>\n<\/li>\n<li>\n<div class=\"wprm-recipe-instruction-text\">Transfer the spiced cauliflower to the air fryer basket.<\/div>\n<\/li>\n<li>\n<div class=\"wprm-recipe-instruction-text\">Make sure they are spread in a single layer.<\/div>\n<\/li>\n<li>\n<div class=\"wprm-recipe-instruction-text\">Set the air fryer at 380F for 15 minutes.<\/div>\n<\/li>\n<\/ol>\n<div class=\"wprm-recipe-instruction-group\">\n<p class=\"wprm-recipe-group-name wprm-recipe-instruction-group-name wprm-block-text-bold\"><strong>For the cilantro yogurt sauce<\/strong><\/p>\n<ol class=\"wprm-recipe-instructions\">\n<li id=\"wprm-recipe-16320-step-1-0\" class=\"wprm-recipe-instruction\">\n<div class=\"wprm-recipe-instruction-text\">While the cauliflower is cooking, add all the sauce ingredients in a small blender or food processor &#8211; cilantro, yogurt, green chili pepper, garlic, cumin, salt, and lime juice.<\/div>\n<\/li>\n<li id=\"wprm-recipe-16320-step-1-1\" class=\"wprm-recipe-instruction\">\n<div class=\"wprm-recipe-instruction-text\">Blend to a sauce.<\/div>\n<\/li>\n<li class=\"wprm-recipe-instruction\">\n<div class=\"wprm-recipe-instruction-text\">Add 1-2 tablespoons of water as needed to blend.<\/div>\n<\/li>\n<\/ol>\n<\/div>\n<div class=\"wprm-recipe-instruction-group\">\n<h6 class=\"wprm-recipe-group-name wprm-recipe-instruction-group-name wprm-block-text-bold\">Serving<\/h6>\n<ul class=\"wprm-recipe-instructions\">\n<li id=\"wprm-recipe-16320-step-2-0\" class=\"wprm-recipe-instruction\">\n<div class=\"wprm-recipe-instruction-text\">After the air, fryer cooking time is done and the cauliflower is roasted, transfer to a serving plate.<\/div>\n<\/li>\n<li class=\"wprm-recipe-instruction\">\n<div class=\"wprm-recipe-instruction-text\">Drizzle the sauce over the cauliflower. Any leftover sauce can be used as a dip for the cauliflower.<\/div>\n<\/li>\n<li class=\"wprm-recipe-instruction\">\n<div class=\"wprm-recipe-instruction-text\">Serve right away!<\/div>\n<\/li>\n<\/ul>\n<div id=\"wprm-print-recipe-0\" class=\"wprm-print-recipe wprm-print-recipe-16320\">\n<div class=\"wprm-recipe wprm-recipe-template-ppc-compact-print-template\">\n<div class=\"wprm-recipe-notes-container wprm-block-text-normal\">\n<h6 class=\"wprm-recipe-header wprm-recipe-notes-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\">Notes<\/h6>\n<div class=\"wprm-recipe-notes\">\n<p><strong>Cilantro Yogurt Sauce:<\/strong>\u00a0You can make the cilantro chutney using my\u00a0green chutney\u00a0recipe and just add yogurt to use over cauliflower. This chutney is great to use as a dip for any roasted veggies!<\/p>\n<div class=\"wprm-spacer\"><\/div>\n<p><span><strong>Oven variation:<\/strong>\u00a0Preheat oven to 400F. Spread the spiced cauliflower on a baking tray.\u00a0<\/span><span>Bake for 25-30 minutes until the cauliflower is well cooked and tender inside. Sprinkle lime juice and adjust spices. Transfer to a serving plate, drizzle the sauce and enjoy.<\/span><\/p>\n<\/div>\n<div><\/div>\n<\/div>\n<h6 class=\"wprm-recipe-header wprm-recipe-nutrition-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none\">Nutritional Information<\/h6>\n<div class=\"wprm-nutrition-label-container wprm-nutrition-label-container-simple wprm-block-text-normal\"><span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Serving:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">267<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">g<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Calories:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">115<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">kcal<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Carbohydrates:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">10<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">g<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Protein:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">4<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">g<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Fat:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">8<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">g<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Saturated Fat: <\/span><\/span>|\u00a0 <span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Cholesterol:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">2<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">mg<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Sodium:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">671<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">mg<\/span><\/span> | <span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Potassium:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">464<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">mg<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Fiber:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">3<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">g<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Sugar:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">4<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">g<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Vitamin A:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">150<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">IU<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Vitamin C:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">71<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">mg<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Calcium:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">50<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">mg<\/span><\/span>\u00a0|\u00a0<span class=\"wprm-nutrition-label-text-nutrition-container\"><span class=\"wprm-nutrition-label-text-nutrition-label wprm-block-text-normal\">Iron:\u00a0<\/span><span class=\"wprm-nutrition-label-text-nutrition-value\">1<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\">mg<\/span><\/span><\/div>\n<\/div>\n<\/div>\n<div id=\"wprm-print-footer\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"text-align: center\">\u00a0Get\u00a0<a class=\"c-link\" href=\"https:\/\/www.fitsaathi.com\/health\/shop\/\" target=\"_blank\" rel=\"noopener noreferrer\">started<\/a>\u00a0with your Weight Loss Journey today and take a step towards a healthy lifestyle! Stay tuned for inspiring Weight Loss Journeys, and Delicious Recipes! Also, don&#8217;t forget to follow us on<a class=\"c-link\" href=\"https:\/\/www.instagram.com\/fitsaathi.health\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u00a0Instagram<\/a>\u00a0for the daily dose of Health, and Wellness content!<span class=\"c-message__edited_label\" dir=\"ltr\">\u00a0<\/span><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>This Air Fryer Cauliflower seasoned spice is so easy to make and amazingly delicious topped with cilantro yogurt sauce. Enjoy as a wonderful low-carb side dish or appetizer. This cauliflower is healthy, easy to make, and takes less than 25 minutes to put together! You can enjoy this with pasta or soup as a veggie &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/www.fitsaathi.com\/health\/diabetes\/air-fryer-cauliflower-with-cilantro-yogurt-sauce-fitsaathi\/\"> <span class=\"screen-reader-text\">Air Fryer Cauliflower with Cilantro Yogurt Sauce<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":20,"featured_media":32688,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1347,1348],"tags":[1514,1279,1491],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Air Fryer Cauliflower with Cilantro Yogurt Sauce | Livofy<\/title>\n<meta name=\"description\" content=\"This Air Fryer Cauliflower seasoned spice is so easy to make and amazingly delicious topped with cilantro yogurt sauce.\" \/>\n<meta name=\"robots\" content=\"noindex, follow, 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