This spicy yogurt pan fried cauliflower is a side dish that will give you some pep in your step!
Spicy yogurt pan fried cauliflower

This cauliflower don’t take shit from no one. Nuh-uh.

It’s one spicy and sassy dish.

I blame it for my near throw down with the post office lady yesterday. I get that technically I need to provide my own tape, but when I’m asking for like 2 small pieces and she’s all “well, you can purchase the roll over there” it took everything in my being to not drop the box and punch the (I will not use the word I want to right now) woman in the face. The same lady that stares at the 20 person line going around the door while she sits and eats her sandwich because it’s her “lunch break” on other days. I’d like to know in what business outside of government run ones it’s ok to purposely make your customers pissed off. Oh, that would be none. None of this would bother me anywhere near as much as it does if Miss stingy tape wouldn’t be retiring nicely with a sweet pension in a few years for working half-assedly (a necessary word creation for times like this) all her life. Or, that she’s probably enjoying way better benefits than I have while the general public, who she treats like crap, pays for them through our taxes.

I refused to buy her damn tape after a few heated choice words, paid for the box and left.

Spicy yogurt fried cauliflower

Had I not shoveled half a head of cauliflower in my mouth for lunch, perhaps I would’ve been a bit more subdued about the situation but the sass was a flowin’ and there was nothing I could do to stop it.

Besides the spice, the other fun part about this dish is the yogurt. Coating your vegetables in yogurt before cooking them in olive oil may seem and sound a bit weird but it does wonders for the flavor and the texture. You see cauliflower with yogurt dips all the time, why not coat it in the yogurt from the get go?

Pan fried spicy yogurt cauliflower

Whether or not I’m going to eat the other half of this before going back to the post office today is still to be decided. I do like a good fight…

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5 from 1 vote

Spicy Yogurt Pan-Fried Cauliflower

Servings: 4 servings
Prep: 35 minutes
Cook: 20 minutes
Total: 55 minutes
This spicy yogurt pan fried cauliflower is a side dish that will give you some pep in your step!

Ingredients 

  • 1 head of cauliflower, washed and broken into small florets
  • 1/2 cup plain greek yogurt
  • zest of 1 lemon
  • 1 tablespoon grated ginger
  • 1/2 a small yellow onion, chopped
  • 2 cloved garlic, minced
  • 2 tablespoons nutritional yeast
  • 1/2 teaspoon garam masala
  • 1 teaspoon curry powder
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoon extra virgin olive oil for frying

Instructions 

  • Combine all ingredients except olive oil in a large bowl and toss to fully coat cauliflower in yogurt mixture. Let sit for 30 minutes.
  • Heat olive oil in a large skillet over medium-high heat.
  • Fry cauliflower in batches (don't overcrowd the pan) for about 10 minutes per batch until golden brown and crispy. You may need to add a bit more olive oil with each new batch.
  • Garnish with lemon and parsley and serve warm.

Nutrition

Serving: 1SERVINGCalories: 170kcalCarbohydrates: 12gProtein: 8gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gTrans Fat: 0.003gCholesterol: 1mgSodium: 347mgPotassium: 584mgFiber: 4gSugar: 4gVitamin A: 43IUVitamin C: 71mgCalcium: 69mgIron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Side Dishes
Cuisine: Indian
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Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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36 Comments

  1. Ok, I may or may not have a head of cauliflower turning brown in the fridge right now. I think it’s about time I make something with it and this sounds fabulous. Winner!

  2. Love the new header!! And this looks like such a perfect side dish – I definitely want to try this once I can have yogurt again!

  3. Post office lady would have irritated me too…people these days, I tell ya…not very courteous! I like the tang of the yogurt and the flavor of the spices you put in this recipe…almost like a less saucy curry – it looks great! (I also love the big serving dish you put the cauliflower on) Have a great day!

  4. I’m so glad the post office people here are so nice… I can take a lot of poor service because I’m used to it coming from the Philippines…. But what I can’t take are crabby and rude people working in restaurants. This cauliflower dish is a must try… Got some left in the fridge!

  5. wow never would have thought yogurt would heat well but sounds really delicious! Gosh what a frustrating situation!

  6. I love cauliflower and I don’t make it nearly enough, it’s kind of my forgotten vegetabel. I love this dish, this is one I am going to bookmark for future making!

  7. I just got the Mr to start eating cooked cauliflower so this is a great recipe to convince him he made the right decision!

  8. This is fantastic, Gina! I do this all the time! For my spicy paneer tikka masala recipe, I coat the paneer (or tofu when I want to make the healthier version) in yogurt and spices, marinade and then cook it up in the pan! It’s a great way to keep veggies or whatever super moist and delicious! Thanks for sharing this! This recipe sounds awesome. And I love ANYTHING spicy!

  9. The post office and the DMV – the two places where you’ll get the crappiest service and the attitude that says “so what, what are you going to do about it?” I think it’s nearly impossible for them to get fired, which must be why they take advantage.

    I’ve never marinated veggies in yogurt but I know it does wonders for meat. I’ll definitely try this. Plus, it looks so darned delicious that my stomach is growling now!