Roasted Curry Cauliflower with Snap Peas and Wild Rice

Article written and reviewed by Cyrus Khambatta, PhD
Published June 11, 2023

Roasting your cauliflower with curry, mustard and maple gives it a nice flavor. 

Dig into a flavorful cauliflower stir-fry with wild rice and spinach. Packed with wholesome ingredients and bursting with flavors, this dish will not only satisfy your taste buds but also provide you with essential nutrients. Let's get started!

Powerhouse Cauliflower: A Cruciferous Superstar for Health, Diabetes-Friendly and Anti-Cancer Benefits!

Cauliflower is not only a versatile and delicious vegetable but also boasts an array of nutritional benefits. As a member of the cruciferous vegetable family, it contains unique compounds that have been linked to various health benefits, including potential anti-cancer properties.

Cruciferous vegetables, including cauliflower, are known for their high content of glucosinolates, which are sulfur-containing compounds. These compounds can be converted into biologically active substances, such as indole-3-carbinol (I3C) and sulforaphane. Studies suggest that these compounds may help protect against certain types of cancer by supporting detoxification processes, reducing inflammation, and inhibiting the growth of cancer cells.

Cauliflower is an excellent source of several essential vitamins and minerals. It is particularly rich in vitamin C, providing over 70% of the recommended daily intake in just one cup of cooked cauliflower. Vitamin C is an antioxidant that supports immune function and collagen synthesis. Cauliflower also contains vitamin K, which is important for blood clotting and bone health, as well as various B vitamins, including folate and B6.

Cauliflower is considered a diabetes-friendly food due to its low carbohydrate content. It contains only about 5 grams of carbohydrates per one cup of cooked cauliflower, making it a suitable choice for individuals looking to manage their blood glucose levels. 

Cauliflower also has a low glycemic index (GI) and a low glycemic load (GL), which means it has a minimal impact on blood sugar levels. The GI of cauliflower is around 15, and the GL is approximately 2, indicating that it has a negligible effect on raising blood glucose levels.

Cauliflower is a nutrient-dense vegetable that offers numerous health benefits. Its inclusion in a balanced diet can provide valuable vitamins, minerals, and antioxidants. As a cruciferous vegetable, it may have potential anti-cancer properties.

Additionally, cauliflower is a diabetes-friendly food, as it is low in carbohydrates and has a low glycemic index and glycemic load. Incorporating cauliflower into your meals can contribute to a healthy and varied diet, supporting overall well-being.

Shopping for Cauliflower

Shopping for, selecting, and storing cauliflower is essential to ensure you get the freshest and best-quality produce. Follow these simple tips to make the most out of your cauliflower:

When shopping for cauliflower, look for heads that are firm, compact, and free from blemishes or dark spots. The leaves should be crisp and vibrant, indicating freshness. Opt for medium-sized cauliflower heads, as they tend to be more tender and flavorful.

To choose a good cauliflower, gently press the head with your fingertips. It should feel dense and heavy, with no soft spots. Avoid cauliflower heads with discoloration or signs of wilting. Additionally, examine the florets, which should be tightly packed and have a creamy white color.

To extend the shelf life of your cauliflower, remove any leaves and wrap the head tightly in a plastic bag or wrap. Store it in the refrigerator's crisper drawer, where it can stay fresh for up to one week. However, for the best taste and texture, it is recommended to use cauliflower within a few days of purchase.

If you have leftover cauliflower, you can store it by cutting it into florets and placing them in an airtight container or resealable bag. Store them in the refrigerator and consume within a few days. Note that cauliflower tends to develop a stronger odor as it ages, so be mindful of its freshness when using it in recipes.

Snap Peas: The Crunchy Delight Packed with Nutrients, Diabetes-Friendly Goodness Included!

Snap peas, also known as sugar snap peas, are not only a tasty and crunchy vegetable but also offer several nutritional benefits. Let's explore their vitamins, minerals, and their suitability for individuals living with diabetes.

Snap peas are low in calories and a good source of essential vitamins and minerals. They are rich in vitamin C, providing over 50% of the recommended daily intake in one cup of raw snap peas. Vitamin C is an antioxidant that supports immune function and collagen synthesis. Snap peas also contain vitamin K, which is important for blood clotting and bone health. Additionally, they offer vitamin A, folate, and various B vitamins like thiamin, riboflavin, and niacin.

Minerals such as potassium, magnesium, and iron are also found in snap peas. These minerals play vital roles in maintaining proper body functions, including nerve function, muscle contractions, and oxygen transport.

Snap peas can be a beneficial food for individuals living with diabetes due to their low carbohydrate content. They contain approximately 4 grams of carbohydrates per one cup of raw snap peas. As a result, snap peas have a low glycemic index (GI) and a low glycemic load (GL). 

The GI of snap peas is around 15, indicating that they have a minimal impact on blood sugar levels. The GL of snap peas is also low, further suggesting their suitability for diabetes management.

Snap peas are a nutritious addition to a diabetes-friendly diet, providing vitamins, minerals, and fiber while keeping carbohydrate intake in check. As with any food, it's important to monitor portion sizes and consider overall meal planning to maintain stable blood glucose levels.

In conclusion, snap peas offer a range of vitamins, minerals, and fiber while being low in carbohydrates. They are suitable for people living with diabetes due to their low glycemic index and glycemic load. Incorporating snap peas into your meals can contribute to a balanced and wholesome diet that supports overall health and well-being.

Shopping for and Storing Snap Peas

When shopping for snap peas, look for firm, crisp pods with a vibrant green color. Avoid pods that appear wilted, discolored, or have visible blemishes. Choose snap peas that are plump and feel slightly firm when gently squeezed. It's best to opt for fresh, locally sourced snap peas when they are in season for optimal taste and quality.

When selecting snap peas, choose pods that are of medium size, as they tend to be more tender and sweet. Look for pods that are well-filled, with the peas visible inside but still small and undeveloped. Avoid snap peas with overly large or bulging peas, as they may be less tender and slightly starchy.

To keep your snap peas fresh, it's important to store them properly. If you plan to use them within a day or two, you can store snap peas in a perforated plastic bag or an open container in the refrigerator's crisper drawer. The perforations or ventilation will allow for air circulation, preventing moisture buildup and extending their shelf life.

Roasted Curry Cauliflower with Snap Peas and Wild Rice

Beverly Verwey
Servings 2 people
Calories 424 kcal


  • 1 medium head of cauliflower trim off leaves and thick stalk
  • 4 tbsp nutritional yeast
  • 1/8 tsp black pepper
  • 1 tbsp maple syrup
  • 2 tsp Dijon mustard
  • 2 tsp curry
  • 2 small yellow beets trimmed and peeled
  • 4 cups spinach raw
  • 2 cups cooked wild rice
  • 1 small onion
  • 3 oz snap peas trimmed
  • 1 clove garlic minced
  • 1/4 cup low-sodium vegetable broth


  • Preheat the oven to Bake at 400°F.
  • In a small bowl mix together the nutritional yeast, black pepper, maple syrup, Dijon mustard and curry.
  • Place the cauliflower head on a large piece of foil and spread the curry mixture over the cauliflower. Wrap up the cauliflower.
  • Also wrap up the prepared beets in foil.
  • Place both the cauliflower head and the beets in the oven and cook for 30 minutes.
  • Meanwhile prepare the spinach and set aside.
  • In a large pan, heat the vegetable broth and add the onion and garlic. Sauté for 3 to 5 minutes. Add the snap peas and cover with a lid and allow them to steam cook for 1 to 2 minutes. Add the wild rice and heat it through.
  • Divide the cauliflower, beets, and rice mixture on to two plates and serve.


If you wish you can cut up the cauliflowers into bite size pieces before cooking.
You can also cook the spinach along with the rice dish by adding it to the rice mixture, cover the pan and cook until wilted.


Calories: 424kcalCarbohydrates: 63gProtein: 25.2gFat: 3.5gSodium: 342.4mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.