Soul Warming Pumpkin Coconut Curry

If you've been here for a while you'll know that I'm not vegan. Nor am I a vegetarian, but sometimes I crave hearty meatless dishes. I was pleasantly surprised at how good this curry turned out. Steve loved it too and we happily ate the leftovers for the rest of the week. (It reheats well, too!)

This recipe is vegan as written, but if you simply need it to be meatless I added some recipe tweaks below for flexibility as well as some suggestion on vegetables to use.

Why You'll Love This Pumpkin Curry Recipe

Again, hello... we love recipes that clean out the produce drawer! Besides being totally delicious, It's hearty and filling, but won't leave you feeling heavy. Just the thing we need to nourish ourselves during the busiest season of the year!

You can do some prep ahead to make this come together more quickly. I included them in the tips section below. It also reheats beautifully so it's a great meal prep recipe.

Pumpkin Curry Ingredients

If this ingredient list looks daunting, know that almost half of the items are spices. That's the nature of Indian-inspired recipes and what makes them so rich and delicious!

• Steamed rice or quinoa, for serving
• Ground coriander
• Garam masala: You can find this in most grocery stores or online, but if you'd like to make your own, it's easy! I included a whole-spice and a pre-ground version in my Homemade Garam Masala Recipe.
• Sweet paprika: As opposed to hot or smoked paprika. This is just regular paprika.
• Ground turmeric
• Ground cumin
• Sea salt
• Coconut oil
• Dried minced onion: I use this in this recipe simply to save you some chopping time since you'll be chopping a pile of vegetables already. Feel free to use a large diced onion instead. I included some notes about this in the recipe card.
• Fresh garlic
• Fresh ginger: I love buying frozen grated ginger cubes! They pop out easily and no prep required. I've seen them at a few grocery stores and find mine at Trader Joe's.
• Tomato paste
• Pumpkin puree: Not pumpkin pie filling. I think we know this already, right?
• Vegetable broth
• Chopped vegetables: Use whatever you have on hand or what you think your kids will happily eat! I included some notes about this below.
• Garbanzo beans: Also known as chickpeas. They're the same thing.
• Full-fat coconut milk

How to Make Pumpkin Curry

1. Make your grains (rice, quinoa, or cauliflower rice if you're avoiding grains).
2. Combine the spices and set them aside.
3. Saute the oil, garlic, and ginger briefly in the coconut oil.
4. Add the reserved bowl of spices. Stir and cook for another minute or so.
5. Add the tomato paste and pumpkin puree to the skillet and stir well, incorporating the spices well and forming a paste.
6. Pour in the chicken broth, and add the vegetables and garbanzo beans. Simmer for about 15 minutes.
7. Stir in the coconut milk and cook, uncovered, for another couple of minutes.
8. Sprinkle the remaining garam masala over the top of the curry and serve alongside your choice of grains.

Pumpkin Curry Recipe Variations

• Make it in an Instant Pot: Use the saute function for the first few steps. When you get to the simmer step, set it to high pressure for 1 minute. Stir in the coconut milk at the end.
• Change up the vegetables: Longer cooking vegetables (like squash, carrots, and potatoes) will need to be chopped smaller. I used ½ head of cauliflower, 6 oz fresh green beans, and 8 oz of butternut squash (½-inch cubes). You could also use carrots, sweet potatoes, or white potatoes. Quicker cooking vegetables like zucchini, yellow squash, peas, and broccoli can be added about 5 minutes before the simmer time is over to avoid them turning to mush.
• Un-veganize it: If you don't need this recipe to be vegan, but simply meatless, use butter and chicken broth instead of coconut oil and vegetable broth.
• Change the protein: Again, if you don't need this to be vegan/vegetarian, use the swaps above and add 12-16 oz of cubed, uncooked chicken/pork or a pound of uncooked shrimp in place of the garbanzo beans. If you're using chicken or pork, add them at the same time as the vegetables. If you're using shrimp, add them with the coconut milk and simmer for a couple extra minutes until they're cooked through.
• Make it spicy: Add ¼-1/2 teaspoon crushed red pepper flakes along with the rest of the spices. Or use some chili-crunch or Asian chili paste in your individual bowls.

Tips For Making Pumpkin Puree Curry

• Prep your ingredients before you start cooking. Treat this like a stir-fry. Ingredients go into the pan quickly, and you'll need to have them ready so nothing burns. Have your veg already chopped, your spices measured out, and your aluminum cans open. (And your chicken broth thawed. I'm not the only one who scrambles with half-frozen broth, right?)
• Adding ingredients gradually allows the spices to "fry" in the oil for a bit. This enhances their flavor. You'll get the best flavor if you follow the instructions as written instead of dumping everything in at once.
• Use vegetables that cook at the same rate. You don't want some half-cooked and others turned to mush. There are suggestions about this in the recipe notes below.

Curry Pumpkin Serving Suggestions

Serve this curry with freshly steamed rice, quinoa, or any other grain you prefer!

If you're avoiding grains, try serving it with How to Cook Cauliflower Rice (Roasted!) or Curry Roasted Cauliflower. I've eaten curry with both of those and they're totally delicious options.

Additional Add-Ins

If you're looking for toppings, try adding an extra sprinkle of garam masala, some spicy condiment, a squeeze of lemon or lime juice, or a dollop of plain Greek yogurt.

Storing Leftover Pumpkin Coconut Curry

Store leftover pumpkin curry in an airtight container in the fridge for up to a week. I recommend reheating it in a skillet or saucepan for best flavor.

Can Pumpkin Puree Curry be frozen?

Yes. Maybe. If you used delicate vegetables (like zucchini, asparagus, etc.) they'll be mushy after reheating. Sturdier vegetables should be fine as long as you didn't overcook them while making the recipe.

More Easy Indian Recipes on Perry's Plate

If you liked this recipe, try another one of my Indian-inspired recipes!

Lentil Curry: Another vegetarian recipe easily made vegan.

Recipe for Making Egg Curry: Another meatless curry we love.

Chicken and Saag: Love this spinach curry! You can also use paneer (Indian cheese) instead of chicken to make this meatless.

Instant Pot Chicken Curry Recipe: My favorite chicken curry and always devoured by my family.

Indian Beef: A slow cooker gem that makes your house smell totally delicious.

If you make one of my recipes, I'd love to see! Post it on social media and tag me at @perrysplate or #perrysplate so I can send you some love!

Pumpkin Puree Curry

Yield: Serves 6

Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

This pumpkin curry is the perfect home for bits of leftover vegetables as well as that partial can of pumpkin puree giving you side eye. It's cozy and nourishing and comes together in about 45 minutes!

Print

Ingredients

• Steamed rice or quinoa, for serving
• 1 Tablespoon ground coriander
• 1 Tablespoon garam masala, divided
• 1 Tablespoon sweet paprika
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 ½ teaspoon sea salt
• 4 Tablespoons coconut oil
• 2 Tablespoons dried minced onion
• 1 Tablespoon minced/grated fresh garlic
• 1 Tablespoon minced/grated fresh ginger
• 2 Tablespoons tomato paste
• 1 cup pumpkin puree
• 2 cups vegetable broth
• 1 ½ pounds chopped vegetables (see note)
• 1 15 oz can garbanzo beans, drained
• ½ cup full-fat coconut milk

Instructions

1. If you're serving this with rice or quinoa, get those started first.
2. Combine the coriander, 2 teaspoons garam masala, paprika, turmeric, cumin, and salt in a small bowl. Set aside.
3. Melt the coconut oil in a large, deep skillet (fitted with a lid) over medium high heat.
4. Add the dried onion, garlic, and ginger. Cook for about 30 seconds and then add the reserved bowl of spices. Stir and cook for another minute or so.
5. Add the tomato paste and pumpkin puree to the skillet and stir well, incorporating the spices well and forming a paste. Cook for another minute.
6. Pour in the chicken broth, and add the vegetables and garbanzo beans. Bring to a boil, then reduce the heat to medium-low and let it gently simmer, covered, for about 15 minutes or until the vegetables are tender.
7. Stir in the coconut milk and cook, uncovered, for another couple of minutes.
8. Sprinkle the remaining garam masala over the top of the curry and serve alongside your choice of grains.

Notes

• Feel free to use a large chopped onion in place of the dried minced onion. Since this recipe has a lot of chopped veg, I wanted to save you some time by using dried. If you use a fresh onion, add it to the skillet first and let it cook alone for about 10 minutes before continuing with the rest of the ingredients.
• When choosing vegetables for this recipe, make sure they'll cook in roughly the same amount of time. Longer cooking vegetables (like squash, carrots, and potatoes) will need to be chopped smaller. I used ½ head of cauliflower, 6 oz fresh green beans, and 8 oz of butternut squash (½-inch cubes). You could also use carrots, sweet potatoes, or white potatoes. Quicker cooking vegetables like zucchini, yellow squash, peas, and broccoli can be added about 5 minutes before the simmer time is over to avoid them turning to mush.
• Garam Masala is a common Indian spice blend that can be found in most grocery stores in the spice section. Or online. Or I have a Homemade Garam Masala recipe if you'd like to try it!
• If you're not concerned with this recipe being strictly vegan/vegetarian try swapping out the coconut oil and vegetable broth for butter and chicken broth for a richer flavor.

Recommended Products

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Nutrition Information

Yield 6 Serving Size 1 ½ cups
Amount Per Serving Calories 383Total Fat 16gSaturated Fat 11gTrans Fat 0gUnsaturated Fat 3gCholesterol 0mgSodium 977mgCarbohydrates 51gFiber 13gSugar 9gProtein 12g

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

This post may contain affiliate links. Any purchases made by using these links won't cost you any extra and helps keep my content free. These links may be Amazon links as I am part of the Amazon Associate Program.

The post How to make Pumpkin Curry appeared first on Perry's Plate.

Quinoa is making a comeback in our house and I'm super happy about it.

For a while we were trying to go without as many grains so we ditched quinoa. And then we started eating more rice again. And then back to quinoa when I realized quinoa was more gentle on my stomach than white rice. 

Around and around we go. Lol.

Healthy quinoa bowls, like rice bowls, are usually gluten free, super versatile and you can put pretty much any cooked vegetable or protein with them! I'll show you what I did to make these particular bowls and then give you some ideas to change it up.

For this bowl I roasted some broccoli & cauliflower for my vegetables, made garlic roasted chickpeas for a touch of protein,  then added a few spoonfuls of my Vegan Roasted Red Pepper Sauce, and drizzled some chili crunch and sprinkled fresh basil to top it off.

Ingredients

• Quinoa
• Sea salt
• Chickpeas
• Garlic
• Avocado oil
• Black pepper
• Broccoli
• Cauliflower
• Homemade Italian Seasoning
• Vegan Roasted Red Pepper Sauce
• Extra toppings: a drizzle of extra-virgin olive oil, a squeeze of lemon juice, fresh basil & a spicy condiment like chili crunch, if you prefer

How to make garlic roasted chickpeas

I LOVE roasted chickpeas. A LOT.

All you need is a can or two of drained chickpeas, a little oil, and three cloves of garlic finely minced or grated.

I use a Microplane grater almost exclusively for garlic now. It saves me from having to clean a cutting board and the garlic gets grated up really finely and evenly. It's the best. You can find my favorite Microplane grater on Amazon or in most places that sell kitchen supplies.

Just toss it all togethe, salt them to your liking, and roast them until they're toasty and crisp!

Roasted Broccoli & Cauliflower

You can use pretty much any roasting-friendly vegetable for this quinoa bowl recipe. I really like roasting broccoli & cauliflower together because they compliment each other well. And my kids will usually eat one or the other.

For these, I used some of my Homemade Italian Seasoning. I like it better than regular storebought Italian seasoning because it has bits of dried onion, dried minced garlic, and some pepper flakes. It's fabulous.

You can use whatever seasoning blend you prefer, though. Any blend that's heavy on the herbs would go well here. If you didn't want to add any protein you could just make a delicious roasted vegetable quinoa salad or bowl!

How to make a quinoa bowl

Here are my go-to components for any kind of quinoa bowl:

1. Fluffy Quinoa

Mushy quinoa is not fun.

The way I make flavorful, fluffy quinoa every time is easy...

Mix 2 cups of water and ½ teaspoon salt for every 1 cup of quinoa. Bring to a boil, then reduce heat to medium low. Cover and simmer for 15 minutes or until there’s hardly any liquid left on the bottom of the pot. Remove the pot from the heat and keep the cooked quinoa covered for another 10 minutes (this makes it fluffier!) before serving.

2. Vegetables

It’s a choose your own adventure situation with vegetables. You can add pretty much any cooked or raw vegetable you like here!

Clean out that produce drawer and use up what’s left!

I’m partial to roasted vegetables and using roasted sweet potatoes, zucchini, broccoli, cauliflower, butternut squash, or Brussels sprouts would be my go-to.

You could even serve this on a bed of spring greens instead of or along with the quinoa. I like mixing the two.

3. Protein

If you wanted to make a vegetarian quinoa bowl, use any kind of plant based protein you like! Any kind of beans or lentils would go well here. I’m partial to roasted chickpeas and Mexican black beans.

If not, add any leftover meat you have from a previous meal, hard cooked eggs, canned fish, etc.

4. Sauce & Dressing

This is the fun part. This is what can turn a so-so quinoa bowl into a FAB quinoa bowl. You’ll want to add at little something because this is where a lot of the flavor and personality of your bowl will come from. 

Here are a few vegan & non-vegan suggestions:

• Vegan Roasted Red Pepper Sauce (my favorite with this!)
• Hummus
• Pesto (any kind — I have recipes for Basil Pesto, Cilantro Pesto, & Dill Pesto)
• Tzatziki Sauce
• Aioli or other flavored mayos (like Sriracha mayo. Mmm.)
• Your favorite salad dressing -- Italian style vinaigrettes would be especially delicious here 
• Extra-virgin olive oil & lemon juice (most basic, but big impact!)

5. Toppings

This is totally optional, but can give extra flavor, texture, and personality to a quinoa bowl! Here are some vegan & non-vegan ideas:

• Nuts & seeds -- sliced almonds, walnuts, pecans, toasted pine nuts, sunflower seeds, hemp seeds
• Microgreens & chopped fresh herbs
• Crunchy things like seed crackers & plantain chips
• Cheese -- crumbled feta, goat cheese, Parm shavings, burrata
• Something spicy -- chili crunch or red pepper flakes

Meal Prep Tips

The components for these easy quinoa bowls can be made and stored for easy meals later! Here are some tips:

• If you want a warm quinoa bowl for later, store things that you'd like reheated in the same container -- separate from the things that don't need to be reheated.
• Use containers that are microwave and dishwasher save. I like these glass storage containers on Amazon.
• Put any sauces and toppings right next to the meal prep containers in the fridge (or in one central place in a cupboard) for quick access.

I have a whole section in my index for recipes that are great for prep ahead meals and would make fantastic quinoa bowl recipes! Click over for more ideas: Meal Prep Recipes

If you like this recipe, try another one of these easy vegetarian meals on my site!

How to Store

Store any leftovers separately or all together in an airtight container in the fridge for up to 3 days.

More Vegetarian Dinner Recipes on Perry's Plate

Easy Lentil Curry

Paleo Vegetarian Chili

Spaghetti Squash with Roasted Mushrooms and Garlic

Creamy Spinach Avocado Pasta

Easy Egg Curry

Roasted Vegetable Enchilada Casserole

If you make one of my recipes, I'd love to see! Post it on social media and tag me at @perrysplate or #perrysplate so I can send you some love!

Veggie Quinoa Bowl with Chickpeas

Yield: Serves 6-8

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

These hearty quinoa bowls have roasted chickpeas, veggies, and the most delicious vegan red pepper sauce! It's a great meatless meal prep recipe as well!

Print

Ingredients

• 1 ½ cups quinoa
• Sea salt
• 2 14oz cans chickpeas, drained
• 3 cloves garlic, finely minced or microplaned
• Avocado oil
• Black pepper
• 2 crowns of broccoli, cut into florets
• ½ large head of cauliflower, cut into florets
• 1 Tablespoon Homemade Italian Seasoning (see note)
• 1 cup Vegan Roasted Red Pepper Sauce
• Extra toppings: a drizzle of extra-virgin olive oil, a squeeze of lemon juice, fresh basil & a spicy condiment like chili crunch, if you prefer

Instructions

1. Make your Vegan Roasted Red Pepper Sauce ahead of time or get those cashews under some boiling water now so you can blend up the sauce when it's time to eat.
2. Rinse your quinoa if it doesn't say on the package that it has been rinsed. Place it in a large lidded sauce pan with 3 cups of water and 1 teaspoon of salt. Cover, bring to a boil, then reduce the heat to medium low and simmer, covered for 15 minutes or until there is barely any liquid at the bottom of the pot. Remove from heat and leave the lid on for another 10 minutes before fluffing and serving.
3. Preheat your oven to 425 degrees F. Prep two large rimmed baking sheets with parchment or nonstick spray.
4. Place the drained chickpeas on one of the sheet pans. Add the garlic, 2-3 Tablespoons of avocado oil, about ½ teaspoon of salt and a few cranks of freshly ground pepper. Use your hands to combine everything well and spread the beans out evenly on the pan.
5. On the other sheet pan, add the broccoli, cauliflower, 2-3 Tablespoons of avocado oil, the Italian seasoning, and a few generous pinches of salt and pepper. Toss everything with your hands and spread them out evenly.
6. Place both pans in the oven and cook for about 15 minutes. Toss everything around, rotate pans, and cook for another 10-15 mnutes until the vegetables and chickpeas are toasty brown in spots.
7. Assemble the bowls with a few spoonfuls of quinoa, some chickpeas, roasted vegetables, and a generous dollop of the vegan red pepper sauce. Don't forget some chili crunch or pepper flakes. :)

Notes

1. You can roast any vegetables you like here. Just have enough to fill the pan without overcrowding it.
2. If quinoa isn't your thing, this would be delicious over rice or a bed of salad greens, too.

Recommended Products

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Nutrition Information

Yield 8 Serving Size 1
Amount Per Serving Calories 320Total Fat 11gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 6gCholesterol 13mgSodium 355mgCarbohydrates 43gFiber 10gSugar 8gProtein 16g

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

This post may contain affiliate links. Any purchases made by using these links won't cost you any extra and helps keep my content free. These links may be Amazon links as I am part of the Amazon Associate Program.

The post Vegan Quinoa Bowl with Garlic Roasted Chickpeas appeared first on Perry's Plate.

One night I was in a creative mood during dinner prep.

You might think that as a food blogger I'm always in a creative mood when I'm in the kitchen.

Not true. I usually have blocked-out creative time where I work on recipes, but 75% of the time I'm making dinner I'm just trying to get food on the table for my little hungry humans.

Anyway, one night I had a head of cauliflower I was planning to roast.

Instead of cutting it into florets (like i usually do), I removed the stems and cut the whole thing into "steaks".

I always snicker when I hear the term "cauliflower steak" -- I mean, who are they trying to kid?

I was undecided on spices to use so I used six of my favorite blends.

Not all mixed together. Ew.

We had a little taste testing, too. By the way, that's a great way to get kids to try something.

Tell them you're looking for feedback or to find out which version of something is better. They love to give you their opinions on stuff.

Do you know what the winner for our roasted cauliflower tasting was?

Curry powder.

My Homemade Thai Spice was a close second, though. I'm surprised the Mexican-inspired blends didn't fare better.

It goes to show that you shouldn't assume that your kids won't like stuff. I mean, it IS a fair assumption sometimes, but once in a while they'll surprise you!

I've been grinding my own Homemade Curry Powder for years. I don't expect you to do that. But if you want to give it a try, you have my full support.

The aroma and flavor of the fresh stuff is hard to compete with ground. I've seen higher-quality curry powders in grocery stores, so I'd recommend searching outside the McCormick display if you want better flavor.

Tips for Roasting Cauliflower

1. Cut it into ½-inch "steaks" for more even roasting. After I tried it once, I decided not to roast them as florets ever again. They roasted more quickly and more evenly. Plus it's faster to chop that way.
2. Use more seasoning than you think you'll need. I use about a Tablespoon of curry powder (or any seasoning) per head of cauliflower. Cauliflower is a perfect blank slate, but when it's under-seasoned it can be super disappointing.
3. Don't crowd the pan! This is a general tip for any vegetable you roast, but it's probably the best tip out of them all. When you overload your pans and don't leave any space between the vegetables it creates a lot of steam when it roasts. Steam = steamed vegetables. You won't get those toasty caramelized edges if you crowd the pans. Use a second pan and rotate them halfway through roasting.
4. Roast in a hot oven. 425 is usually my go-to, but I use 450 for quicker cooking vegetables so I can get some caramelized edges before they overcook and turn to mush.

Do you need to use parchment when roasting cauliflower -- or any vegetables?

Nope.

Sometimes I do if I don't feel like washing a pan. But you'll get basically the same result with or without parchment.

I wouldn't roast on foil though, because there are rumors of aluminum leaching into food when it's cooked on foil at high temps. Plus the foil rips easily when you're flipping food around and that's super annoying.

Turns out Curry Roasted Cauliflower is pretty fantastic.

I'm not exaggerating when I say that our 4 kids will eat an entire head of cauliflower in one sitting when I make it like this.

I also like to toss some chopped cilantro on top -- if I have some on hand. A squeeze of lime is good too, but I don't want this to get too fussy.

What to eat with Curry Roasted Cauliflower?

This roasted cauliflower was AMAZING with my Instant Pot Indian Chicken Curry! In fact, it's a great substitute for steamed rice if you're avoiding grains or extra starch. You could try it with my Slow Cooker Indian Beef, too. I bet that would be fantastic.

It would also be good with my Grilled Moroccan Chicken or Grilled Lemon Chicken. Or as a side to steaks or kebabs.

If you wanted to do a buddha bowl situation, you could throw some canned chickpeas on to the pan when you roast the cauliflower and serve it with my Instant Pot Coconut Rice.

Curry Roasted Cauilflower

Yield: Serves 6

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

All you need is a head of cauliflower and some curry powder for a quick and easy side dish to serve alongside curry or anything off of the grill! We love this Curry Roasted Cauliflower!

Print

Ingredients

• 1 head of cauliflower
• 2 Tablespoons avocado oil or another neutral, heat-safe oil
• 1 Tablespoon curry powder
• ½ teaspoon salt

Instructions

1. Preheat the oven to 450 degrees F.
2. Trim the leaves off of the cauliflower head and trim enough of the thick stem so it sits flat on the counter. Cut it into ½-inch "planks" - it's ok if you have some little bits that fly off or fall apart.
3. Put all of the cauliflower onto a rimmed baking sheet. (Parchment-lined, if desired, but not necessary.)
4. Drizzle the cauilflower with avocado oil and sprinkle on the curry powder and salt. Use your hands to spread the oil and seasoning around. You do not need to coat both sides in the seasoning.
5. Put the pan on a lower oven rack and roast for about 20-25 minutes, flipping the cauliflower halfway through cooking. It should have dark golden spots on it and be tender.
6. Serve.

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The post Curry Roasted Cauliflower appeared first on Perry's Plate.

Super fantastic keto soup! OK, I'm not really "keto", but I lean rather low-carb. And I like to make low-carb desserts to reduce my sugar intake. 

I know a lot of you are into low-carb or keto meals, and since they're similar to what I typically post, they blend in well on my site. We're not strictly paleo around here, so if it involves cheese, I can get on board. *grin* 

It's amazing to me how just a few ingredients, when prepped well, can make something completely delicious.

Roasting vegetables is, hands down, my favorite way to cook them. And turning roasted vegetables into a soup is super easy. Especially since you can find pre-cut cauliflower easily these days. And peeled garlic.

Some nicer grocery stores have a section in the produce area where they have ALL kinds of prepped vegetables -- "fajita-ready" peppers and onions, zucchini and other vegetables noodles, and vegetables ready to throw on the grill.

What an age we live in, no? We really don't have an excuse why we can't throw together a healthy, quick meal. Besides lack of skills, but the Internet can fix that, right? You can learn just about anything on YouTube. (I learned to quilt watching videos!)

Want to know a secret?

This is basically the same recipe as my Simple Roasted Tomato Soup. I just swapped out the tomatoes for cauliflower. And you can even use butternut squash!

How to Roast Vegetables (the right way)

1. Roast them hot! Roast them between 425-450 degrees, depending on how long they take to cook. The faster they cook, the hotter the oven should be. You'll want some color on them before the insides turn to mush.
2. Don't crowd the pan! If you want your vegetables to get those roasty, caramelized spots, you can't put too much stuff on the pan. Otherwise they'll release too much liquid and end up steaming. Steaming is not a good substitute for roasting. If you need to, split them into two pans.
3. Roast them on a low oven rack. This is another way to ensure toasty edges on those veggies. If you need to use two pans, then rotate them halfway through cooking.
4. Don't be afraid of oil. You need oil to roast vegetables properly. Plan on using at least 3 tablespoons of oil for a full pan of vegetables. And use an oil that's heat-safe and won't go rancid quickly. I like avocado oil because it has a neutral flavor, but coconut oil is great as well.
5. Toss them around a few times during roasting. Like toasting a marshmallow, you'll want to make sure you've got caramelized goodness on as many sides of the vegetables as you can.

You can definitely use high quality, store-bought chicken broth for a simple soup like this. I do it all the time. Like in that photo up there. (I like the organic Kirkland brand at Costco)

I do try to make bone broth from leftover chicken bones when I roast a chicken and freeze it. Obviously, homemade chicken broth or stock will have a better flavor (and better ingredients!) than store-bought, but use what you have. 

Have you ever made bone broth from scratch? I have a stove-top version here: Homemade Chicken Stock. And a slow cooker/Instant Pot versions in my cookbooks.

Since I don't salt the broth I make, I always have to add a little extra salt to whatever soup I'm making.

I think I put in a plug for buying an immersion blender in every blended soup recipe I post. 

And here it is again -- Buy an immersion blender. You won't regret it. 

If you'd rather use your blender, that's fine, too. You must like washing extra dishes. 

Up until this point, this soup is paleo-friendly, dairy-free, and Whole30 compliant. (Yay!)

You can stop here and eat it as is. Or add some coconut milk, fresh herbs or spice it up how you like it. It's a fabulous little soup.

BUT. If you're friends with dairy and/0r you're into boosting those good fats, add some cream. 

And maybe a little cheese.

And by "maybe" I mean definitely.

And by "little", I mean, "a lot". 

I used Kerrygold Dubliner grass-fed cheese which was REALLY good with the cauliflower. Any sharp cheddar will do. You'll want a stronger tasting cheese -- otherwise you won't be able to taste it and then, what's the point?

And that's it! I added a pinch of cheese on the top of my bowl and a few cranks of black pepper. This is such a cozy, but not overly heavy, soup that's good for any day of the week.

One time when I made this, I roasted some quartered Brussels sprouts on a separate pan and then tossed them in some Dill Pesto when they came out of the oven. (SO good.)

And then I put some of them in my soup. *gasp* Perhaps the best thing I threw together accidentally all week. 

Cheesy Keto Roasted Cauliflower Soup

Yield: 6 Servings

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

It's amazing to me how so few ingredients can come together in such a flavorful soup! The cheese and cream are optional, of course, and this soup is paleo and Whole30 compliant without them. (And still incredibly tasty!)

Print

Ingredients

• 2 pounds cauliflower florets
• 1 medium onion, cut in half and cut into 8 wedges
• 4 whole garlic cloves, peeled
• Sea salt
• Freshly ground black pepper
• 2 Tablespoons avocado oil
• 3-4 cups chicken broth
• ½ cup heavy cream or coconut milk (optional)
• 6 ounces shredded sharp cheddar or another strong flavored cheese

Instructions

1. Preheat the oven to 425 degrees F.
2. Put the caulflower, onions, and garlic cloves on a large, rimmed baking sheet. Sprinkle with about ½ teaspoon sea salt and a few pinches of black pepper. Drizzle the 2 Tablespoons of oil over the vegetables, then use your hands to toss everything together to coat well.
3. Roast for 20-25 minutes on a lower oven rack until the vegetables have golden brown spots. Flip them around a couple times during cooking.
4. Transfer that roasted goodness to a medium or large soup pot. Add 3 cups of chicken broth to the pot and bring the soup to a simmer.
5. Blend with an immersion blender (or in batches using a countertop blender).
6. Stir in the cream and cheese. Taste, and add a little salt if you think it needs it.
7. Serve with a few cranks of black pepper on top. (And maybe some extra cheese, if you have it. :))

Notes

Nat's Note: If you leave out the cream and shredded cheese, this soup is paleo and Whole30 compliant!

The post Cheesy Keto Roasted Cauliflower Soup appeared first on Perry's Plate.

You’ll love this marinade! I use it for Thai-inspired grilled chicken, too. It would also be delicious on steak.

Serve the chicken and vegetables as is or in a rice bowl (my favorite!) Try it with my Instant Pot Coconut Rice for a fun twist!

Thai Chicken Sheet Pan Dinner Ingredients

• Chicken breasts or thighs
• Coconut aminos: if you’re not averse to soy, you can use soy sauce or tamari (gluten free soy sauce) here. Just omit the fish sauce if you do so it’s not overly salty.
• Fish sauce
• Fresh ginger
• Fresh lime
• Fresh garlic
• Sriracha, sambal oelek, or another Asian-style hot sauce: optional
• Brussels sprouts: if you can find pre-trimmed/cut ones at the store, even better!
• Cauliflower
• Avocado oil
• Salt
• Steamed rice

How to Make this Thai Sheet Pan Chicken Dinner

1. Place the chicken in a shallow bowl or a gallon-sized zip top bag.
2. In a small bowl whisk together the fish sauce, coconut aminos, ginger, lime juice, garlic and sriracha. Pour the marinade over the chicken and chill for several hours.
3. Preheat the oven to 425 degrees F.
4. Pull the chicken out of the marinade (keep the marinade!) and put it on a large rimmed baking sheet. Arrange the Brussels sprouts and cauliflower around the chicken. Pour the marinade over the vegetables and drizzle the avocado oil over everything in the pan. Add some salt and toss the vegetables around a bit, to coat them in the marinade and oil.
5. Roast until vegetables are caramelized and browned and the chicken is cooked through.
6. Slice the chicken and serve with vegetables and rice with a drizzle of sriracha.

Thai Chicken Sheet Pan Recipe Variations

Side note: I think I was a little heavy handed with the sriracha in the marinade this last time because my kids all complained that it was too spicy. #wimps. You can add as much or as little sriracha as you like. Or omit it completely and add it to your own bowl later.

The first time I made this, I used a little pork tenderloin from our pork share (which tend to be much smaller than regular tenderloins). I'm not a huge pork lover, but that tenderloin may have been the best I've ever eaten. Truly. So if you're wanting to change things up, swap out the chicken for a pork tenderloin.

Another thing worth mentioning is that this was the first time ALL of my kids loved the roasted Brussels. They used to love these Crispy Roasted Shredded Brussels Sprouts, but their preferences tend to be in flux. Constantly. By the way, that Brussels sprout recipe I linked to is one of the most popular recipes on my site. It's worth checking out.

If Brussels (or cauliflower) isn't your thing, swap out the vegetables for ones you like. Just make sure they'll be OK roasting for about 30-35 minutes. Root vegetables and potatoes cut into 1-inch chunks would work well. I'd avoid broccoli and asparagus here, unless you want to pull them from the pan early while the chicken finishes.

We ate ours with some Jasmine rice, but you could totally eat this as is. You may need some extra vegetables if you're feeding more than 4 people though. I'd recommend adding a second sheet pan and reserving some of the marinade to pour over the extra veg. (Then rotating them halfway through cooking, so everything roasts evenly.)

Putting a lot more vegetables on the sheet pan with the chicken will prevent the vegetables from getting nice and toasty. They'll be cooked for sure, but probably more mushy and steamed. (Ew.)

Without the rice, this recipe is also low-carb/Keto and Whole30 compliant! (Just check the labels on your hot sauce) If you have a hard time finding coconut aminos or don't want to use it, you can substitute 2 Tablespoons of soy sauce in place of the coconut aminos (soy sauce is more potent).

More like this Sheet Pan Thai Chicken:

I've got over a dozen easy Thai-inspired recipes in the Thai section of my recipe index, but here are a few of my faves:

Easy Paleo Pad Thai

Paleo Thai Grilled Chicken & "Peanut" Sauce

Instant Pot Shredded Red Curry Chicken & Slaw

Thai Roasted Sweet Potatoes with Coconut and Lime

Homemade Thai Spice Blend

More Easy Sheet Pan Meals on Perry's Plate

Hawaiian BBQ Chicken Sheet Pan Meal

Quick Sausage & Veggie Sheet Pan Meal

Garlic Butter Salmon Sheet Pan Meal

Baked Pesto Chicken & Vegetables

If you make one of my recipes, I'd love to see! Post it on social media and tag me at @perrysplate or #perrysplate so I can send you some love!

Thai Sheet Pan Chicken Recipe

Yield: Serves 4-6

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

This easy, Thai-inspired sheet pan meal has chicken & veggies that cook up in a super easy citrusy marinade. You can serve it as is (Paleo/Keto/Whole30 friendly!) or with some freshly steamed Jasmine rice.

Print

Ingredients

Toggle ingredient group

• 1 ½ pounds boneless skinless chicken breasts or thighs
• ¼ cup coconut aminos
• 2 Tablespoons fish sauce
• 1 Tablespoon minced ginger (or Microplane grated)
• Juice from 1 lime (1-2 Tablespoons)
• 2 teaspoons minced or grated garlic
• 1-3 teaspoons sriracha, sambal oelek, or another Asian-style hot sauce (optional, to taste)
• 1 pound Brussels sprouts, trimmed and halved
• 1 small head of cauliflower, cut into 2-inch florets
• 2 Tablespoons avocado oil
• Pinch of salt
• Steamed rice and additional sriracha sauce for serving (optional)

Instructions

1. If you're using chicken breasts and they are very large, cut them in half. Place the chicken in a shallow bowl or a gallon-sized zip top bag.
2. In a small bowl whisk together the fish sauce, coconut aminos, ginger, lime juice, garlic and sriracha. Pour the marinade over the chicken, turning the chicken with a pair of tongs to coat well. Cover (if you're using a dish) and chill for at least 4 hours up to 24 hours.
3. Preheat the oven to 425 degrees F.
4. Pull the chicken out of the marinade (keep the marinade!) and put it on a large rimmed baking sheet. Arrange the Brussels sprouts and cauliflower around the chicken. Pour the marinade over the vegetables and drizzle the avocado oil over everything in the pan. Sprinkle everything with a pinch of salt, too. Toss the vegetables around a bit, to coat them in the marinade and oil.
5. Roast on a lower oven rack for 30-35 minutes, flipping the vegetables and chicken around once or twice during cooking. Roast until vegetables are caramelized and browned and the chicken is cooked through.
6. Slice the chicken and serve with vegetables and rice with a drizzle of sriracha.

Disclosure: This post contains Amazon affiliate links. Purchases made by using these links don’t cost you any extra and helps to keep my content free.

The post Sheet Pan Thai Chicken appeared first on Perry's Plate.

I can't even believe I -- a born and raised Idaho girl -- can admit this, but....

I would happily eat this Instant Pot cauliflower puree over regular mashed potatoes during Thanksgiving.

There. I said it.

Don't get me wrong -- I love mashed potatoes. A lot.

Correctly made mashed potatoes are sort of a religion on our Idaho-based family. No instant, dehydrated boxed potatoes for us.

But sometimes if you need something lighter or you're looking for a low carb side dish -- this hits the spot.

How much puree does this recipe make?

This is a big batch, friends. Like, one you'd take to a Thanksgiving dinner with 10 other people.

You can scale it down if you like, using one or two heads of cauliflower. Just adjust the other ingredients accordingly.

How to make Cauliflower Puree in an Instant Pot

All you need to make a good cauliflower mash is a few big heads of cauliflower, butter, chicken broth, and some seasoning to make it pop! I used fresh garlic and rosemary in this version *chef's kiss*.

First, trim and break down those heads into florets. (Or buy a big bag of florets -- enough to fill your pressure cooker insert pot.)

Add your flavorings (i.e. the garlic & rosemary) along with some chicken broth. Then cook it on high pressure for a few minutes. That's it!

Why chicken broth and not water?

Because this is a NO DRAIN recipe, friends. Mash up that cooked cauliflower right in the pot with the juices and broth adds more flavor to the puree.

Is Cauliflower Puree healthy?

Depending on what you add to this, yes. If you're leaning toward a more low carb or keto diet, this is a great alternative for regular mashed potatoes.

You could go nuts and add sour cream and cheese and all kinds of things to make it creamier and more like mashed potatoes.

Does it taste like mashed potatoes?

The key in making this Instant Pot cauliflower puree taste more like regular potatoes is the ghee (or butter). Don't skimp on that stuff!

Ghee is kind of pricey if you buy it at the store, so make a batch using my Homemade Ghee recipe.

I always use Kerrygold butter when I make ghee because it's made out of milk from grass-fed cows, and it tastes like unicorns and rainbows. It's my favorite. (And Costco sells it! They're my favorite, too.)

Using chicken stock, fresh rosemary, and fresh garlic in the pot with the cauliflower florets adds more flavor, too!

How to blend the puree

I always season with salt and pepper, too, and then give them a big ol' buzz with my immersion blender. If you can't get them super smooth that way, you can try using a food processor or a blender.

And, if you're feeling super decadent (and are OK with some dairy), a splash of heavy cream. And maybe more ghee or butter. If you're doing keto or trying to boost your fats, butter is your friend.

Pull out your Instant Pot and make a batch of this for Thanksgiving! It won't take up any space in your oven/stove area which is helpful.

It's nice to have helpful things on Thanksgiving. Particularly people who will do the dishes while you sit on the couch and eat pie.

What to serve with cauliflower puree

Here are a few main dishes that would pair beautifully with this cauliflower side dish!

Instant Pot Pot Roast with Rosemary Gravy Note: This might be an excellent reason to invest in a second Instant Pot -- I love having multiple! If you take out the pot roast and keep it warm in the oven, the puree will be done shortly after while the roast rests.)

Whole Roast Chicken

Lamb Loin Chops or Pork Chops

Paleo Hungarian Goulash

Mini Skillet Meatloaves (I'd also recommend making some Magical Sautéed Green Beans to round this out. It's like a deconstructed shepherd's pie and one of my husband's favorite meals!)

If you make one of my recipes, I'd love to see! Post it on social media and tag me at @perrysplate or #perrysplate so I can send you some love!

Cauliflower Puree with Rosemary and Garlic (Instant Pot)

Yield: Serves 8-10 as a side

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

This delicious cauliflower puree is full of flavor and easily made in your Instant Pot! Serve it as a low carb alternative to regular mashed potatoes or a nutritious side dish alongside a roast or pork chops.

Print

Ingredients

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• 3 medium heads of cauliflower
• ½ cup chicken broth
• 1 teaspoon sea salt
• 1 Tablespoon fresh minced garlic
• 3 large sprigs of fresh rosemary (or 1 teaspoon crushed dried rosemary)
• 4 Tablespoons of ghee or grass-fed butter
• Chopped fresh Italian flat-leaf parsley, for garnish (optional)

Instructions

1. Trim the leaves and stems from the cauliflower and cut it into 1 to 2-inch pieces. Place them into the Instant Pot insert. (No need to use the rack.) It should be filled to the "Max" line, but no higher.
2. Add the chicken broth, sea salt, garlic, and rosemary to the pot.
3. Place the lid on the Instant Pot, move the steam vent to "sealing" and set it for Manual for 10 minutes.
4. When it is finished cooking, switch the steam vent to "venting" and let the steam release.
5. Remove the lid. Remove the rosemary stems, leaving a few leaves behind. Discard stems. Add the ghee and stir it around until it melts.
6. Blend the cauliflower in batches (with the liquid) in a blender and transfer to a large serving dish. Taste, and add a little extra salt if needed. Garnish with parsley.
7. Serve.

Notes

1. This is a large batch of puree -- like the size you'd take to a Thanksgiving dinner potluck. You can definitely half the recipe if you feel like it's too much.
2. You can also buy a big bag of pre-cut cauliflowerets (like at Costco) and fill the pot that way, too.
3. I highly recommend using a blender for this or at least an immersion blender -- simply mashing it with a potato masher won't give you that smooth, silky texture.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  Mueller Austria Ultra-Stick 500 Watt 9-Speed Immersion Multi-Purpose Hand Blender
• 
  Instant Pot Duo 7-in-1 Electric Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Saute, Yogurt Maker, and Warmer, 6 Quart

Nutrition Information

Yield 10 Serving Size 1 cup
Amount Per Serving Calories 97Total Fat 7gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 2gCholesterol 16mgSodium 293mgCarbohydrates 7gFiber 4gSugar 4gProtein 3g

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

Disclosure: This post may contain Amazon affiliate links. Purchases made by using these links don’t cost you any extra and helps to keep my content free.

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The post Cauliflower Puree with Rosemary and Garlic (Instant Pot) appeared first on Perry's Plate.