From creamy soups and vegan ‘wings’ to spicy dhal, the humble cauliflower is a versatile, easy and healthy addition to so many recipes. As a seasonal star of the cooler months, it’s the perfect ingredient for hearty, comforting dishes that don’t compromise on health or taste.
Cauliflower has to be one of my favourite ingredients. If you’re not a fan of this vegetable there could be some science behind why. Cauliflower has a distinct, and sometimes off-putting, sulphurous smell when cooked. This aroma is primarily due to an enzyme in cauliflower. And when mixed with some people’s saliva, it produces that same, unpleasant sulphurous odour in the mouth.
Didn’t expect to be reading about oral microbiomes today did you?!
My Cruciferous Journey: From Skeptic to Superfan
I was never much of a fan of cauliflower growing up. But that was nothing to do with science and more my dear mums cooking skills. She was, bless her, not a cook. Coming from a family where her dad was a chef and her mum a very competent home cook (we are going back to the 1940s here) meant she never actually learnt to cook. And when she got married and left home she didn’t even know how to boil an egg – literally thinking you put it in the kettle and turn it on.
And cauliflower got the “boil it till it falls apart” treatment.
Now I’m not throwing shade at mum here. She would always be the first to admit she didn’t like to and couldn’t cook. So I kinda got used to really bland food (or Findus Crispy Pancakes) growing up. Well, until dad discovered Carrier’s Kitchen but that’s a whole other creamy, buttery story.
Fast forward a few years and learning how to cook myself. How to experiment with different ingredients and flavours and discover how, when cooked well, cauliflower is actually delicious! If you’re still in the ‘hates that bland white veggie nemesis” camp then I have some tips and tricks to turn it into something you might actually enjoy. And why you should 😉
Cauliflower Health Benefits
Did you know one serving of cauliflower can deliver half your daily dose of Vitamin C? As a member of the cruciferous family of vegetables (which also includes cabbage, broccoli and sprouts amongst many others) it’s a good source of fibre, Vitamin K and Calcium.
When possible, opt for coloured varieties, especially purple. Studies have shown it to have twice the antioxidant activity of its paler counterparts. They have a sweeter, less bitter taste than the white variety.
Steam, saute, roast or pickle instead of boiling to keep as many nutrients as possible. When boiled, a lot of nutrients are leeched into the water (which we then pour down the drain!) Add a spritz of lemon juice before cooking to help maintain the vibrant colours.
How to make this low-carb vegetable actually taste good (when you don’t really like it)
1. Roasting brings out its natural sweetness and gives it a crispy texture.
How to: Toss florets with olive oil, salt, pepper, and spices (like garlic powder, smoked paprika, cumin, or curry powder). Roast at 400°F (200°C) for 20-25 minutes, flipping halfway through. Stir though a stove top golden rice pilaf or a baked rice pilaf for a hearty, nutritious meal or deliciously versatile side dish
2. For a spicy kick, try making buffalo cauliflower bites.
How to: Coat florets in a batter (flour + water or non-dairy milk) and bake until crispy. Then, toss them in buffalo sauce (a mix of hot sauce and melted vegan butter) and return to the oven for another 10 minutes. Use cauliflower instead of broccoli in my Buffalo Broccoli Bites.
3. Slicing cauliflower into thick steaks and grilling or roasting them is another way to elevate its flavour.
How to: Slice into 1-inch “steaks, ” brush with olive oil, and season with spices like garlic powder, thyme, or turmeric. Grill or roast until golden brown and tender. Roast them alongside some carrots and serve with this Quinoa Salad
4. Cauliflower pairs wonderfully in curries with bold spices.
How to: Sauté onions, garlic, and ginger with curry spices (like cumin, coriander, turmeric, and garam masala), add cauliflower florets, and simmer with coconut milk and tomatoes until tender. Or double down on the flavour and roast the cauliflower as well, as I did in this Spicy Indian Curry.
VEGAN CAULIFLOWER RECIPES
One Pan Cauliflower Cheese (with a twist!)
If you make any of these recipes I’d LOVE to see! Just snap a picture and share it on Instagram using #thecookandhim and tagging @thecookandhim in the photo itself (as this guarantees I’ll see it! ❤)
Don’t forget to follow me on Facebook and Pinterest for extra recipe inspiration, chat, behind the scenes and so much more!
