Name: Chicken Tandoori Bowl with Minty Indian Yogurt Dressing
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Ingredients: ¾ cup full fat yogurt; ¼ cup mayo; ¼ tsp coriander; ¼ tsp cumin; ¼ cup fresh mint (julienned); 1 each lemon (Juice from 1); 3 tbsp water (more to thin to your preferred consistency); to taste salt and pepper; 6 cups cooked cauliflower rice (served warm); 4 servings cooked chicken breast (cubed (4-5 oz. per person)); ½ head cabbage (sliced and blanched); 4 cups broccoli (or broccolini blanched); store bought tandoori sauce; golden raisins; cashews

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There’s something incredibly satisfying about a bowl filled with vibrant flavors and textures, and the Chicken Tandoori Bowl with Minty Indian Yogurt Dressing is just that! It all began one evening when I was craving something fresh yet comforting. I rummaged through my fridge and found some juicy chicken, fresh vegetables, and the ever-versatile yogurt. The idea of a tandoori-inspired bowl just popped into my head, and I couldn’t wait to get started. The moment I combined the spices with the chicken, the aroma filled my kitchen, transporting me to a bustling Indian market. Each layer in this bowl represents a celebration of flavor, from the warmth of the tandoori spices to the refreshing zing of mint in the yogurt dressing. This dish is a delightful fusion of health and taste, perfect for those who want a fulfilling meal that doesn’t skimp on flavor.

Recipe Snapshot

Total Time:
45 mins

Prep Time:
20 mins

Cook Time:
25 mins

Difficulty:
Medium

Calories:
450 kcal

Protein:
40 g

Diet:
Keto, Gluten-Free, AIP

Fat:
20 g

Tools Used:
Chef’s Knife

Why We Love This Chicken Tandoori Bowl with Minty Indian Yogurt Dressing

It’s a Flavor Explosion

The Chicken Tandoori Bowl with Minty Indian Yogurt Dressing is not just a meal; it’s an experience! With each bite, you’re greeted by a beautiful symphony of spices and textures. The tandoori chicken is rich and smoky, while the cool minty yogurt dressing brings a refreshing contrast that dances on your palate. It’s a perfect embodiment of Indian cuisine’s vibrant flavors.

Healthy and Nutritious

This bowl is loaded with nutrition! From the lean protein of the chicken to the fiber-rich broccoli and cabbage, every ingredient is chosen for both its health benefits and taste. The use of fresh vegetables and cauliflower rice makes it a wholesome meal that will leave you feeling satisfied without the heaviness.

Quick and Easy to Prepare

If you’re short on time, this recipe is a lifesaver! With minimal prep work, you can whip up this bowl in no time. All you need is to marinate the chicken and prepare the dressing while the vegetables blanch. The entire meal can come together seamlessly, making it perfect for busy weeknights!

A Perfect Meal Prep Option

This dish is ideal for meal prepping. You can prepare all the components ahead of time and assemble them when you’re ready to eat. It stores well, and the flavors meld beautifully, making it even tastier the next day. Just think about how easy it will be to grab your lunch from the fridge on a hectic day!

Impress Your Guests

Hosting a gathering? The Chicken Tandoori Bowl with Minty Indian Yogurt Dressing is sure to impress your friends and family. The beautiful presentation of colorful layers will entice everyone, and your guests will appreciate the unique flavors. It’s a showstopper without the complicated cooking!

Adaptable for All Tastes

This recipe is incredibly versatile. You can easily adjust the spice level or swap out ingredients based on your preferences. If you love more heat, add extra spices or use a spicier sauce. Want it vegetarian? Substitute the chicken with chickpeas or grilled vegetables. The possibilities are endless!

What’s In This Chicken Tandoori Bowl with Minty Indian Yogurt Dressing

In every delicious bite of the Chicken Tandoori Bowl with Minty Indian Yogurt Dressing, you’ll find a harmony of ingredients that complement one another beautifully. The star players include the marinated chicken, which is infused with bold tandoori spices, and the cooling yogurt dressing that brings everything together. Each ingredient is selected not just for taste but for its health benefits, creating a nutritious meal that doesn’t compromise on flavor.

¾ cup full fat yogurt: Creamy and tangy, it forms the base of the dressing and adds richness.
¼ cup mayo: This adds creaminess and helps to balance the flavors in the dressing.
¼ tsp coriander: A warm spice that contributes a gentle citrus note.
¼ tsp cumin: Earthy and warm, cumin elevates the flavor profile of the dressing.
¼ cup fresh mint, julienned: Fresh and aromatic, mint brightens the dressing.
Juice from 1 lemon: Adds acidity and a refreshing zing to the dish.
3 tbsp of water: Adjusts the consistency of the dressing to your liking.
Salt and pepper to taste: Essential for enhancing all flavors.
6 cups or more cooked cauliflower rice: A light base that absorbs flavors beautifully.
4 servings cooked chicken breast cubed (4-5 oz. per person): The protein star in this bowl, offering heartiness.
½ head cabbage, sliced and blanched: Provides crunch and nutrition.
4 cups broccoli or broccolini, blanched: Packed with vitamins and adds a pop of color.
Store bought tandoori sauce or paste: Quick and flavorful, it’s a time saver.
Golden raisins: Sweet bursts that contrast beautifully with savory flavors.
Cashews: Adds a delightful crunch and richness.

Putting Together Chicken Tandoori Bowl with Minty Indian Yogurt Dressing

Making the Chicken Tandoori Bowl with Minty Indian Yogurt Dressing is a straightforward process that’s all about layering flavors. I love how each step builds on the last to create a meal that’s both flavorful and satisfying. Let’s dive into the instructions!

Start by making the yogurt dressing. In a mason jar, combine the full fat yogurt, mayo, coriander, cumin, fresh mint, lemon juice, and salt and pepper. Cover tightly with the lid and shake well to combine. Add water little by little until you reach your desired consistency. This dressing should be creamy yet pourable, so feel free to adjust accordingly.
Now, slice and chop your cabbage and prepare the broccoli. Blanch these vegetables in boiling water for just a few minutes until they turn vibrant green and slightly tender. Be careful not to overcook them! Drain and set aside to cool and retain their crunch.
Next, cube your cooked chicken breast. Toss the pieces in the store-bought tandoori sauce, ensuring they are evenly coated. The more the chicken sits in the marinade, the more flavorful it becomes, so if you have time, let it marinate while you prepare the other ingredients.
Now it’s time to build your bowls! Start with a generous layer of warm cauliflower rice as the base. This rice-like substitute is light and pairs beautifully with the robust flavors of the tandoori chicken.
Add a serving of the tandoori chicken on top of the cauliflower rice. The vibrant red-orange color of the chicken should pop against the white rice!
Next, layer on the blanched cabbage and broccoli. The crunchiness of these vegetables not only adds texture but also makes the bowl look appealing.
For a touch of sweetness, sprinkle some golden raisins over the top. Their flavor contrasts perfectly with the savory ingredients and adds delightful pops of sweetness.
Finish it off with a handful of cashews for that extra crunch and richness. They’ll complement the other flavors seamlessly.
Finally, drizzle the minty yogurt dressing over the entire bowl. You can be generous here; after all, it ties everything together beautifully!
Serve the bowls immediately and enjoy the rainbow of flavors and textures in every bite! This dish is sure to become a favorite!

Things Worth Knowing

Marinating the chicken: Letting the chicken sit in the tandoori sauce for at least 30 minutes, or overnight if possible, will deepen the flavor.
Choosing your yogurt: Full-fat yogurt works best for a creamy dressing, but you can opt for low-fat if you prefer something lighter.
Vegetable variations: Feel free to mix in other vegetables like bell peppers or carrots for added color and nutrients.
Controlling the spice: Adjust the amount of tandoori sauce based on your heat preference. Start with less and add more if you like it spicier.
Storage tips: Store the components separately in airtight containers in the fridge for up to 3 days to keep everything fresh.

Change It Up

If you’re looking to switch things up with your Chicken Tandoori Bowl with Minty Indian Yogurt Dressing, here are some great ideas:

Storage: To store leftovers, keep the components in separate airtight containers in the refrigerator. This helps maintain freshness and prevents sogginess.
Freezing: You can freeze the marinated chicken for up to three months. Just thaw and cook it fresh when you’re ready to enjoy!
Pairing: This bowl pairs beautifully with a side of naan or a refreshing cucumber salad for a complete meal.
Seasonal variations: In the summer, consider adding grilled corn or fresh tomatoes for a seasonal twist.
Meal prep: Prepare the dressing and chop vegetables in advance. Store them in the fridge for quick assembly during the week.

What to Pair With Chicken Tandoori Bowl with Minty Indian Yogurt Dressing

When it comes to enjoying your Chicken Tandoori Bowl with Minty Indian Yogurt Dressing, there are plenty of delicious options to enhance the experience:

Serve with naan: A warm piece of naan is perfect for scooping up the delicious layers of your bowl.
Pair with a side salad: A fresh salad with greens and a simple dressing will complement the rich flavors beautifully.
Perfect for lunch or dinner: This bowl is versatile enough to serve at any time of day, making it a great option for lunch or dinner.
Great for gatherings: If you’re hosting a gathering, set up a DIY bowl bar where guests can customize their own tandoori bowls.
Storage tips: Leftovers can be stored in the fridge for up to three days. Keep the components separate to maintain texture.
Enjoy during gatherings: This dish is fantastic for potlucks or family gatherings, where everyone can enjoy a bit of everything!

FAQ

A Chicken Tandoori Bowl is a delightful meal that combines marinated and grilled chicken that’s been seasoned with aromatic spices, served over a base like cauliflower rice. It usually includes a variety of fresh vegetables and is topped with a creamy dressing, making it a flavorful and nutritious dish. The contrast of the warm chicken and cool dressing creates a satisfying dining experience.

Absolutely! You can easily convert the Chicken Tandoori Bowl into a vegetarian option by substituting the chicken with grilled vegetables, chickpeas, or tofu. Just ensure to use a vegetarian-friendly tandoori sauce or marinade to maintain the dish’s flavor profile. The rest of the ingredients, like the yogurt dressing and fresh veggies, can remain the same!

To adjust the spice level of your Chicken Tandoori Bowl, consider using less tandoori sauce initially. You can always add more to taste, especially if you prefer a milder flavor. Additionally, you can balance the spices in the yogurt dressing by adding more yogurt or mixing in a bit of honey to counteract the heat.

Yes, the Chicken Tandoori Bowl is perfect for meal prep! You can prepare the components ahead of time, such as the marinated chicken, yogurt dressing, and vegetables. Store them separately in airtight containers in the fridge. When ready to eat, just assemble the bowl, and you’ll have a fresh and satisfying meal in no time!

Conclusion

The Chicken Tandoori Bowl with Minty Indian Yogurt Dressing is truly a standout dish that’s packed with flavor and nutrition. Whether you’re looking for a quick weeknight dinner or planning a gathering, this recipe is sure to impress. I encourage you to try it out and experience the delightful blend of tastes and textures for yourself. You won’t be disappointed!