A big bowl of goodness covered in satay sauce – this has got to be one of our favourite ways to get our veg in.
Prep Time: 10 mins
Cook Time: 30 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: Australian
Dietary Requirements: Dairy-Free, Egg-Free, Gluten Free, Pescatarian, Pregnancy-Safe, vegan, Vegetarian
Author: 28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)


  • 1 cup cauliflower
  • 1/2 teaspoons extra-virgin coconut oil
  • 1/4 red onion roughly chopped
  • 1 clove garlic roughly chopped
  • 1/4 red chilli finely chopped
  • 1/4 cup quinoa rinsed
  • 1.5 tablespoons coconut cream
  • 1/2 cup vegetable stock
  • 1/2 tablespoon tamari or soy sauce
  • 1/2 tablespoon crunchy peanut butter
  • 2/3 cup green beans roughly chopped


  • Preheat oven to 200°C and line a baking tray with baking paper.
  • Floret the cauliflower, retaining the leaves. Place florets on the prepared baking tray and roast for 30 minutes or until just golden.
  • Heat the oil in a large fry pan over high heat; add onion, garlic, red chilli and cook for 2-3 minutes or until softened.
  • Add quinoa, coconut cream, vegetable stock, tamari and peanut butter. Stir well. Cover and let simmer for 10 minutes.
  • Roughly chop the clean cauliflower leaves. Add to the quinoa mix along with the green beans; cover and simmer for a further 10 minutes or until the liquid has evaporated and the quinoa is cooked and fluffy.
  • Remove from the heat and add cauliflower to the quinoa mix. Season well and serve.
Nutrition Facts
Warm Satay Bowl
Amount Per Serving
Calories 327 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 9g56%
Sodium 1013mg44%
Potassium 843mg24%
Carbohydrates 45g15%
Fiber 8g33%
Sugar 7g8%
Protein 12g24%
Vitamin A 863IU17%
Vitamin B3 2mg10%
Vitamin C 76mg92%
Vitamin K 28µg27%
Calcium 69mg7%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.