Healthy Recipes Main Dish Sandwich Curried Cauliflower Salad Sandwiches 5.0 (5) 5 Reviews The creamy cauliflower mixture in this vegetarian sandwich was inspired by the flavors of Indian raita. A combination of yogurt, cashews and mustard round out the spices in the curry powder, with pomegranate arils adding a juicy pop of sweetness. Buy cauliflower florets in a bag instead of the whole head and look for containers of pomegranate arils to keep prep simple. By Renu Anshie Dhar Renu Anshie Dhar Renu Dhar has more than a decade of cumulative experience cooking as a personal chef and culinary instructor. As a personal chef, she developed over 1,000 personalized recipes and meal plans for her clients. EatingWell's Editorial Guidelines Published on January 12, 2024 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco Active Time: 30 mins Total Time: 40 mins Servings: 4 Nutrition Profile: Sesame-Free Diabetes-Friendly Healthy Pregnancy Heart-Healthy Vegetarian Jump to Nutrition Facts Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco Cook Mode (Keep screen awake) Ingredients 3 tablespoons extra-virgin olive oil 2 teaspoons curry powder 12 ounces cauliflower florets, cut into 2-inch pieces 1/2 cup nonfat plain strained (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 1 (8-ounce) whole-wheat baguette Directions Preheat oven to 450°F. Stir oil and curry powder together in a medium bowl. Add cauliflower; toss until well coated. Arrange in an even layer on a large rimmed baking sheet. Roast until browned, about 15 minutes. Let cool completely, about 10 minutes. Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco Meanwhile, whisk yogurt, celery, cashews, mayonnaise, cilantro, parsley, maple syrup and mustard together in a medium bowl until combined and creamy. Gently stir in pomegranate arils. Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco Coarsely chop the roasted cauliflower into bite-size pieces; add to yogurt mixture. Stir to coat. Using a serrated knife, cut across top of baguette, cutting to, but not through, the other side. Slice the baguette into 4 equal portions. Fill each baguette portion with 1/2 cup of the cauliflower mixture. Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco EatingWell.com, January 2024 Save Rate Print Nutrition Facts (per serving) 441 Calories 21g Fat 55g Carbs 12g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 sandwich Calories 441 % Daily Value * Total Carbohydrate 55g 20% Dietary Fiber 8g 29% Total Sugars 17g Added Sugars 1g 2% Protein 12g 23% Total Fat 21g 27% Saturated Fat 3g 16% Cholesterol 4mg 1% Vitamin A 14µg Vitamin C 53mg 59% Vitamin D 0µg Vitamin E 3mg 18% Folate 149µg Vitamin K 83µg Sodium 310mg 13% Calcium 97mg 7% Iron 2mg 11% Magnesium 83mg 20% Potassium 668mg 14% Zinc 2mg 17% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.