Cauliflower | Vegetarian Times Skip to main content


1 Food 5 Ways: Cauliflower

Cauliflower's a vegetable that's hard to categorize. Is it a soup ingredient? A salad fixing? A potato substitute? A mellower-flavored cousin of cabbage?

"Cauliflower can do anything you want it to," says chef Eric Tucker of San Francisco's Millennium restaurant. Tucker's favorite way to cook cauliflower defies categorization as well: rather than steaming or roasting the vegetable, he likes to sear it over high heat. "It caramelizes the sugars closest to the skin, and it's just a wonderful flavor," Tucker explains. Read on for more recipes that showcase the many uses of one-of-a-kind cauliflower.

Nutritional Profile
1/2 cup cooked cauliflower contains:

  • 58 calories
  • 28 mg vitamin C
  • 88 mg potassium
  • 27 mcg folate
  • 1 g fiber

Flower Power
Scientists at the University of Pennsylvania School of Medicine showed that thiocyanate, an antioxidant found in cauliflower and broccoli florets, can protect the body's cells from inflammation-related damage. Research suggests that getting enough thiocyanate in your diet may reduce the risk of certain conditions, including cardiovascular disease, neuro-degeneration, and diabetes.


Creamy Cauliflower Soup with Apple and Tarragon

Cauliflower Gratin with Tomatoes, Capers, and Feta

Cauliflower Mash with Miso and Sage

Marinated Cauliflower Salad (pictured)

Cajun Cauliflower Hash

Comments on this Article

And cauliflowers are the new mashed potatoes - steam a head, then toss in the food processor with a splash of olive oil, salt, and pepper. A comfort food, without too many calories.

i like to bake cauliflower florets in the oven with a sprinkling of salt, pepper and curry powder. bake until slightly browned.

I have always loved cauliflower for many years! it is a main stay in my diet! This will give me many more ideas.

Cut cauliflower into florets/bite-sized pieces. Preheat oven to 350 degrees. Mix together: 1/4 cup tahini 1/2 tsp garlic granules juice and zest of 1/2 lemon 1/2 cup vegetable broth salt and black pepper to taste Pour the tahini mixture over the cauliflower and bake on a cookie sheet sprayed with non-stick spray for 20 minutes, or until cauliflower is tender. My husband's favorite dish!

Curried Cauliflower, Potatoes and Peas Put couple of tablespoons of vegetable oil and put 1 tsp of cumin seeds. Let them splutter and then add 3 cups cauliflower florets, 1 cup potatoes cut in cube and 1 and half cup of peas. Sprinkle 1 tsp of turmeric powder, red chilli powder, coriander powder and salt. Sprinkle some water and cover it. Let it cook till vegetable become tender. Sprinkle some garam masala powder and some cilantro and serve it hot with naan or rice. hmmm.... P.S. You can increase the amount of florets, potatoes or peas. Also,if you have a can of coconut milk, pour it over the cooked vegetable and cook for minute of so.

Cut cauliflower into bite size pieces - refrigerate Mix 1/2 c. of low sugar ketchup or cocktail with 1 tsp. (or more if you like it hotter!) of prepared horseradish. Mix together. Dip cauliflower bites into sauce. Yum!

Break fresh cauliflower into bite-sized pieces. Roast some cashews in the oven with a little olive oil. Remove from oven and add powdered brewers yeast to the cashews. Add in the raw cauliflower pieces and mix until the yellow yeast coats the cauliflower. Add salt and olive oil to taste.

For a Greek Cauliflower Casserole: Fry onions and garlic in a pot in plenty of olive oil. Add bouquets of cauliflower, one tin tomatoes (14 oz), salt and pepper. Let simmer until tender. Ideally, the cauliflower should be cooked in the tomato juice, but add water if needed to prevent from going dry.

Cauliflower 'Rice' Cut raw cauliflower into chunks and run it thru a food processor, using the 'shredding' disc - the resulting pellets should be about the size of rice-grains. Using a microwaveable steamer, pop the cauliflower into the microwave and cook for just a minute or so - don't add water; there's sufficient moisture in the cauliflower to cook it, and adding water will just cause it to become mushy. After cooking, stir it and cook in 20-to-30 second bursts, until hot through and tender, being careful not to overcook. Spoon the cooked cauliflower onto plates and ladle over chilli, tomato sauce, curry, stew, 'creamed' meats, etc. Great vehicle for almost any sauce-type dish. I allow about 1/4 of a medium-sized head per serving.

Spicy Peanut Stew! A creamy tomato/PB/coconut base chock full of cauliflower, sweet potatoes, butternut squash, and kale. It's hearty and delicious and a staple for me in the wintertime. Even my meat-eating hubby likes it.

Mix 1/2 cup tahini w/1/4 cup miso. Spoon all over entire head of cauliflower. Steam head for approximately 1/2 hour. Simple and delicious.