As the cooler days of fall roll in, it's time to embrace the warmth and spice that this season deserves. Enter the Tandoori Bowl – a perfect blend of roasted chicken, cauliflower, chickpeas, and aromatic spices. This hearty meal is a great way to welcome autumn while staying light and healthy. Ideal for a cozy night in or as meal prep for the week, the Tandoori Bowl combines comforting flavors and vibrant chutney that’ll leave you feeling nourished and satisfied. Ready to spice up your fall? Let’s dive in!
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Equipment You'll Need:
Baking sheet
Mixing bowls
Cooking spoon
Blender or food processor (for chutney)
Serving bowls
Nutrition Information (per serving)
Calories: 653 kcal
Protein: 47g
Fat: 21g
Carbs: 71g
Fiber: 13g
Ingredients – Serves 2
½ head cauliflower, cut into florets
3.5 oz. (100g) chickpeas, drained
10.6 oz. (300g) boneless, skinless chicken breast
1 red onion, sliced in wedges
2 tbsp. olive oil
¾ tsp. salt
½ tsp. black pepper
2 tbsp. garam masala spice
8.5 oz. (240g) cooked white basmati rice
2 servings Cilantro & Mint Chutney
Instructions:
Preheat the Oven: Preheat your oven to 425°F (220°C). Line a baking sheet with baking paper for easy clean-up.
Prepare the Veggies & Chicken: On the baking sheet, arrange the cauliflower florets, chickpeas, chicken breast, and red onion slices. Drizzle with olive oil and season with salt, pepper, and garam masala. Toss everything together to ensure even coating.
Roast Everything: Place the baking sheet in the oven and roast for about 25 minutes, stirring halfway through, until the chicken is fully cooked and the veggies are golden and tender.
Serve Over Rice: Divide the cooked basmati rice between two serving bowls. Top with the roasted chicken, cauliflower, and chickpeas.
Top with Chutney: Serve with a generous dollop of the cilantro and mint chutney for an extra burst of flavor.
Get ready to cozy up with this warm and vibrant Tandoori Bowl, and let its bold flavors bring some spice to your fall season. Try it out, share your thoughts, and tag us on social media @fitandnu with your creations! Want more fall-inspired recipes? Check out this month’s Full Recipe Pack for a collection of delicious, seasonal meals.
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