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Cauliflower, The Underrated Vegetable — Thrifty, Delicious Cauliflower Recipes
Compiled by Vicki McClure Davidson
Cauliflower... frugal, delicious recipes for this underrated vegetable | Photo credit: Annieta, Flickr.com |
Actor and comedian Jim Carrey once said, "Green Eggs and Ham was the story of my life. I wouldn't eat a thing when I was a kid, but Dr. Seuss inspired me to try cauliflower." Cauliflower, despite its nutritional content, low cost, mild flavor, and ease in cooking, is probably one of the most misunderstood vegetables in the United States. It's a head-scratcher as to why it isn't more popular.
You rarely see cauliflower served in American restaurants (unless it's battered and fried as an appetizer), which is a shame. It's a versatile vegetable that is super-easy to prepare, and it can be served raw, braised, baked, steamed, deep-fried, broiled, boiled, stir-fried, or roasted. Thick cauliflower soups are very popular in France and much of Eastern Europe. In India, cauliflower is cooked with potatoes, tomatoes, and herbs and spices to make popular vegetable curry dishes. Sardinian cooks often combine garlic, olive oil, and capers with it to make flavorful salads and hot dishes.
It is believed that cauliflower originated in Asia Minor. It was available almost exclusively in Italy until the 16th century when it was introduced to France and eventually to other parts of Europe. It was first grown in North America in the late 1600s. Cauliflower is at its best from December through March when it is in season and most plentiful (and cheapest) in local markets.
Cauliflower is an excellent source of Vitamin C and has only about 14 calories per serving when served unadorned — the fat content and calorie count jump dramatically when butter or a sauce is included. Cauliflower is low in saturated fat and cholesterol. It is also a good source of protein, thiamine, riboflavin, phosphorus, and potassium, and is a very good source of dietary fiber, Vitamin C, Vitamin K, Vitamin B6, folate, pantothenic acid, and manganese.
Additionally, consumption of cruciferous vegetables, such as the cauliflower, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian, and bladder cancer. Recent scientific research reveals that crucifers provide significant cardiovascular benefits as well. To get the maximum health benefits from cauliflower, it is recommended that after cutting the cauliflower florets, let them sit for 5-10 minutes; this allows time for the production of phenethyl isothiocyanates, which form when cruciferous vegetables are cut, but stops when they are heated. Phenethyl isothiocyanate is a key cancer-reducing agent. It is abundant in cruciferous vegetables including cauliflower, cabbage, broccoli, turnips, Brussels sprouts, kale, and kohlrabi.
So, when time permits, cut the cauliflower florets (and all other cruciferous veggies) and let them sit for a while for maximum health benefits.
An average head of cauliflower weighs between 3 and 4 pounds. When I see cauliflower in the produce area of my local 99-Cent Only store, I grab a couple of heads. How often these days can you purchase a nutritious fresh vegetable for a mere 25 to 33 cents a pound?
Bit of trivia: Fresh cauliflower soup was a favorite of Madame du Barry, paramour of French Louis XV. It was also a favorite of singer Robert Goulet's.
Cauliflower cooking secret from Julia Child:
...If you cook cauliflower whole, one of our viewers sent in a splendid suggestion that works: cut out the stem of the cauliflower, going way up into the head with a grapefruit knife; it then cooks much faster and remains much fresher tasting.
- 1 T. unsalted butter
- 1 tsp. lemon juice
- 1 lb. cauliflower florets
- 1 tsp dill, or 2 T. fresh, minced
- Salt and pepper to taste
Place cauliflower in a steamer basket over boiling water. Cover the saucepan and steam 8 minutes or until almost tender.
Remove cauliflower from steamer basket. Melt butter in a heavy nonstick skillet over medium low heat.
Stir in cauliflower, dill, lemon juice, and salt and pepper to taste.
Serves 4 - 6.
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Chef Keith Snow demonstrates how easy it is to roast cauliflower in the oven. The roasting intensifies the flavor of the cauliflower and will carmelize it, making it taste amazing.
Harvest Eating: Roasted Cauliflower
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Roasted Cauliflower & Shallot Soup
Chef Keith Snow demonstrates how easy it is to make a hearty roasted cauliflower and shallot soup. A perfect dish for the frugal budget, and while it is a soothing soup for winter dinners, it's also excellent to accompany a spring salad during warming months.
Harvest Eating: Roasted Cauliflower & Shallot Soup
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Steamed cauliflower is one of the easiest of cooked cauliflower dishes. This recipe, found at the Epicurious website, makes an amazing dish of steamed cauliflower. Key to this dish is the use of herbes de provence. A basic herbes de Provence mixture, which originated in France centuries ago, contains thyme, savory, fennel, basil, and lavender flowers... other herbs can also be added. When bought pre-made in a jar, the proportions and flavors vary by manufacturer, and you can make your own and gear to your own tastes. Thyme is typically the dominant herb.
Herbes de Provence are used to flavor grilled foods such as vegetables, stews, fish, and meat. The mixture can be added to foods before or during cooking (but usually not after cooking is complete), or mixed with cooking oil prior to cooking so that the herbal flavor is infused into the cooked food.
- 1 head of cauliflower, trimmed of all leaves, but kept whole
- 1 T. herbes de Provence
- 1 T. butter or olive oil
- 1 T. each of chopped fresh herbs such as thyme, parsley, chives, mint, etc.
- Salt and pepper to taste
In a medium saucepan with a tight fitting lid, bring to a boil 1/2 to 3/4 inch of water and add the tablespoon of herbs de Provence.
Stem-side down, place the whole head of cauliflower in the boiling liquid and cover with the lid. Reduce the heat to simmer and cook for 10 to 12 minutes, until the cauliflower is easily pierced with a knife.
Remove the cauliflower from the pot and place in a shallow bowl. Turn up the heat and reduce the liquid in the pot to 1/3 to 1/2 cup.
Add the butter or olive oil and the chopped fresh herbs. Pour the reduced liquid with the herbs over the cauliflower.
Slice the cauliflower into wedges (like a slice of cake) using a sharp knife and spoon a little bit of the sauce over each portion.
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This video recipe for rice-like cauliflower using a food processor is so easy and can be served as a rice alternative for meals. A real time-saver for the nights you work late or the family has after-dinner plans.
This nutritious, low-fat cauli-rice dish works well with stir fries.
Microwave Cauli-Rice
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- 1 lb. cauliflower florets, uniformly cut
- 1 T. unsalted butter or margarine
- 1/4 c. yellow or white onions, minced
- 2 cloves garlic, crushed and minced
- 2 T. lowfat milk or prepared non-fat dry milk
- 1/4 lb. Swiss cheese, cubed
- 2 T. ranch or other mild creamy salad dressing
- 1 tsp. Dijon mustard
- 1 tsp. Worcestershire sauce
- 1/4 tsp. white pepper
- Cooking oil
Preheat oven to 350 deg. F. Place cauliflower in a steamer basket in a sauce pan over boiling water. Cover sauce pan and steam 5-6 minutes. Remove steamer basket from sauce pan and set aside.
Melt butter or margarine in a nonstick sauté pan over medium heat. Sauté onion and minced garlic 2-3 minutes or until softened. Remove from heat and stir in Worcestershire sauce, white pepper, mustard, and milk.
Add cauliflower, Swiss cheese, and salad dressing and toss to combine. Transfer the mixture to a lightly oiled baking dish. Cover and bake 15-20 minutes until bubbly.
Serves 4 to 6.
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This video demo shows a variation of the previously demonstrated roasted cauliflower, but rather than making a main dish, this recipe is for a unique appetizer that's perfect for a Super Bowl or pool party. Ketchup is a recommended dipping condiment for this finger-food treat. I think ranch, creamy cucumber, or bleu cheese dressings would also be mighty tasty.
Cauliflower Popcorn
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Linguine with Cauliflower, Garlic, and Bread Crumbs
Originally posted at Food and Wine.
- 8 tablespoons olive oil
- 1 cup fresh bread crumbs
- 6 cloves garlic, minced
- 6 tablespoons chopped fresh parsley
- 1/2 teaspoon dried red-pepper flakes
- 1 teaspoon anchovy paste
- 1 pound linguine
- 1 head cauliflower (about 2 1/2 pounds), cut into small florets
- 1 teaspoon salt
- 1/2 cup grated Parmesan, plus more for serving
In a large frying pan, heat 4 tablespoons of the oil over moderate heat. Add the bread crumbs and cook, stirring, until golden, about 5 minutes. Remove. Wipe out the pan.
Heat the remaining 4 tablespoons oil in the same pan over moderately low heat. Add the garlic, parsley, and red-pepper flakes. Cook, stirring, for 1 minute. Stir in the anchovy paste. Remove from the heat.
In a large pot of boiling, salted water, cook the linguine until almost done, about 8 minutes. Add the cauliflower and bring back to a boil. Cook until the cauliflower and pasta are just done, about 4 minutes longer. Drain. Toss with the garlic mixture, salt, bread crumbs, and Parmesan. Top with additional Parmesan.
Notes Variations:
Substitute broccoli for the cauliflower.
Add a handful each of raisins and pine nuts at the same time as the garlic, parsley, and red-pepper flakes.
Use four chopped anchovy fillets instead of the anchovy paste.
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Food Network's culinary-talented Giada De Laurentiis created this fabulous dish with cauliflower, heavy cream, capers, Gruyere cheese, and bacon. It's quite rich and high on calories, but is worth that once-in-a-while splurge... it's so delicious. This dish is also easy to make, and takes less than an hour.
- Unsalted butter, for dish, plus 1/2 stick (4 T.), cut into 1/2-inch pieces
- 3 slices day-old sourdough bread or 2 c. bread crumbs
- 3/4 c. heavy cream
- 1 tsp. all-purpose flour
- 1/4 c. capers, rinsed and drained
- 8 oz. bacon, cooked until crispy and cut into 1/2-inch pieces
- 1 c. grated Gruyere, divided
- Kosher salt and freshly ground black pepper
- 1 lb. cauliflower, trimmed and cut into florets
- Olive oil, for drizzling
Place an oven rack in the center of the oven. Preheat the oven to 350 degrees F. Butter an 8- by 8-inch casserole dish. Set aside.
In the bowl of a food processor, blend the bread until it forms into crumbs.
In a large non-stick skillet, heat the butter over medium heat. Add the bread crumbs and cook, stirring constantly until all the butter has been absorbed and the bread crumbs are toasted, about 1 to 2 minutes.
In a medium bowl, whisk together the cream and flour. Add the capers, bacon and 1/2 cup of the Gruyere. Season with salt and pepper, to taste.
Bring a medium saucepan of water to a boil over high heat. Add the cauliflower and cook for 2 minutes. Drain the cauliflower and toss with the cream mixture. Pour the cauliflower mixture into the prepared baking dish. Sprinkle with the bread crumbs and remaining 1/2 cup of cheese.
Drizzle with olive oil and bake for 35 to 40 minutes until the cheese has melted and the top is golden brown.
Serves 4 - 6.
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Indian Potato Cauliflower Curry Dish (Aloo Gobi)
Many years ago, I had aloo gobi for the first time -- this is a spicy, traditional Indian potato and cauliflower curry dish. I fell instantly in love. The mix of spices and compatible textures of potato and cauliflower make this dish a real winner. It's also reportedly a favorite of soccer/football star David "Bend It" Beckham.
There are a number of variations of this easy, filling vegetarian dish, but three key ingredients are potatoes, cauliflower, and a curry blend of spices. Curry is actually a generic term and although there is no one specific attribute that marks a dish as "curry," distinctive spices that are used in many curry dishes include turmeric, cumin, coriander, and red pepper.
I've included one text recipe and three different video demonstrations. You'll notice there are subtle differences in the recipes, which is the simple beauty of aloo gobi. You can easily change the spices, add or leave out diced tomatoes, add or omit coriander leaves... simple creative efforts will make the dish to suit your own personal taste and what you have in the fridge or pantry. This dish is easy and thrifty, perfect for stretching the family food budget.
In the text recipe below, there are no tomatoes in the aloo gobi and you can adjust the amount of potatoes and cauliflower used based on how many people are to be served and whether it is to be served as a side dish or a main dish.
Simple Recipe for Aloo Gobi
- 3 potatoes, chopped or cubed
- Water for boiling
- 1 head of cauliflower, chopped or broken
- 1/2 onion, sliced
- 1 tsp. coriander
- 1 tsp. cumin
- 1/2 tsp. turmeric
- 1/4 tsp. ground cloves
- 1/4 tsp. ginger
- 2 bay leaves
- 3 T. olive oil
- 1 T. lemon juice
- 1/3 c. water
Boil the potatoes in water for about 15 minutes, or until just barely tender. Remove from heat and drain.
Heat the olive oil in a large skillet. Add the spices and cook for about 30 seconds, then add the onion, cauliflower, and potatoes.
Allow the veggies to cook for 3 to 5 more minutes, then add the lemon juice and water. Cover and cook for another 6 to 8 minutes, or until the cauliflower is done cooking.
Aloo gobi can be served as a stand-alone main dish or with a side dish of rice.
Vahchef - Aloo Gobi, North Indian Style
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In this next video demonstration, ghee is used at the beginning of the cooking process. For those not familiar with ghee, it is also called clarified butter in the UK, and is made by simmering unsalted butter in a pot or pan until all the water has boiled off and the milk solids, or protein, have settled to the bottom. The cooked, clarified butter is then spooned off to avoid disturbing the milk solids on the bottom of the pan. Ghee, unlike butter, can be stored for long periods without refrigeration — provided it's kept in an airtight container and it remains moisture-free. Ghee is widely used in Indian cuisine. In many parts of India, especially in Punjab, Haryana, Gujarat, Maharashtra, Bengal, South India, and many other states, rice is always prepared or served with ghee. Indian ghee can be made at home or purchased at American food specialty shops.
Titli's Busy Kitchen: Easy Aloo Gobi
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This next video demo shows how to make aloo gobi using frozen cauliflower. Using fresh cauliflower, in my opinion, is best, but if cauliflower is not in season or is too expensive, this is a satisfactory alternative.
Indian Potato Cauliflower Curry Dish (Aloo Gobi)
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Crunchy Cauliflower-Bacon Salad
A wonderful, unusual salad — fresh and crunchy. The bacon adds saltiness to this salad (as will the nuts if they are salted), so no need to add extra salt.
- 10 oz. frozen peas, thawed
- 1 head cauliflower, cut into bite-size pieces
- 1/4 c. onion, chopped finely
- 1 c. celery, chopped
- 1 c. cashews, peanuts, walnuts, or sunflower seeds, chopped
- 1/2 lb. bacon, cooked and broken into bite-size pieces
- 1/2 c. sour cream
- 1/4 tsp. white pepper
Prepare the vegetables, and then gently mix all ingredients together. Serve chilled.
Serves 4 - 6.
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I found this recipe on About.com, and it is a delightful variation of roasted cauliflower using Parmesan cheese, which really adds a punch of flavor. Contributor Shellery said this dish was a huge hit with her 11-year-old son.
- 2 T. minced garlic
- 3 T. olive oil
- 1 lg. head cauliflower, separated into florets
- 1/3 c. grated Parmesan cheese
- Salt and black pepper to taste
- 1 T. chopped fresh parsley
Preheat the oven to 450 deg. F (220 deg. C). Grease a large casserole dish.
Place the olive oil and garlic in a large resealable bag. Add cauliflower, and shake to mix. Pour into the prepared casserole dish.
Bake for 25 minutes, stirring halfway through. Top with Parmesan cheese and parsley, and broil for 3 to 5 minutes, until golden brown.
Serves 6.
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Indian Cauliflower Mixed Vegetables (Gobhi Gajar ki Subji)
This frugal, delicious Indian vegetarian dish is simple and nourishing. Below is both a text recipe and the video demo from CuisineofIndia.com.
- 1 small cauliflower (3 cups), divided into small florets (1-inch)
- 1-1/2 c. carrots, peeled and thinly sliced (1/4-inch)
- 1-1/2 c. zucchini, thinly sliced into disks (1/4-inch)
- 4 tsp. vegetable oil
- A pinch of asafetida (optional, used to reduce gas)
- 1/2 tsp. cumin seeds
- 1 tsp. fresh ginger, chopped
- 1/4 tsp. turmeric
- 1-1/2 tsp. salt
- 1/2 tsp. cayenne pepper (optional)
- 1 T. coriander powder
- 1/2 tsp. mango powder, or 1 to 2 tsp. lemon juice
- 3/4 tsp. garam masala
- 1 T. fresh coriander, finely chopped (cilantro)
Wash and drain cauliflower, carrots, and zucchini. Set aside.
Heat 1 tbsp oil in a heavy, nonstick skillet over medium-high heat. Add asafetida and cumin seeds and cook for a few seconds until seeds are golden brown.
Add vegetables and stir. Add ginger, turmeric, salt, and cayenne pepper. Stir thoroughly.
Heat through, cover with a lid and reduce heat. Simmer for 8 to 10 minutes. Open 1 or 2 times during cooking to stir the vegetables. Cook until the vegetables are tender, but firm.
Sprinkle with coriander powder, mango powder (or lemon juice), and garam masala. Stir carefully in a lifting and turning fashion so as not to mash the vegetables.
Add the remaining 1 tbsp of oil around the sides of the pan, allowing the oil to get to the bottom of the pan. All the liquid from the vegetables should be evaporated; if not, increase heat to evaporate it. Fry for 35 minutes, stirring once or twice in the same lifting and turning fashion. (This final roasting or frying in the oil brings out the true flavor of this dish.)
Transfer to a serving platter. Garnish with fresh coriander.
Serves 4 - 6.
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Cuisine of India.com: Indian Cauliflower Mixed Vegetables (Gobhi Gajar ki Subji)
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Farmers' Market Gourmet: Cauliflower with Baked Cheese Sauce
The combination of cauliflower and cheese in this easy baked dish is a beautiful marriage. This video recipe is from the Farmers' Market Gourmet video series.
Farmers' Market Gourmet: Cauliflower with Baked Cheese Sauce
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Recipe originally from QualityHealth.com
- 1-1/2 cups corn flakes, crushed
- 1/4 lb canned mushrooms, drained
- 1/3 cup heavy cream
- 2 tsp vegetable oil
- 1-1/3 cups can cream of mushroom soup
- 1-1/4 cups grated Parmesan cheese
- 1/2 onion, diced
- 1 lb cauliflower florets
Preheat oven to 350 deg. F.
Place cauliflower in a steamer basket over boiling water. Cover pan and steam 10 minutes or until tender. Drain and arrange in a buttered casserole dish.
Heat oil in a heavy nonstick skillet over medium heat. Sauté onions 4 minutes, or until soft. Add mushrooms, soup, cream, and salt and pepper to taste. Pour over cauliflower. Combine cornflakes and Parmesan in a bowl and sprinkle over cauliflower.
Bake 10-12 minutes or until top is golden.
Serves 4.
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Sources:
Child, Julia, From Julia Child's Kitchen, Alfred A. Knopf, NY, NY, 1982.
Hungry Monster: Cauliflower, (http://www.hungrymonster.com/FoodFacts/Food_Facts.cfm?Phrase_vch=Cauliflower&fid=5501).
Nutrition Data, Cauliflower, (http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2391/2).
Schneider, Elizabeth, The Essential Reference: Vegetables from Amaranth to Zucchini, HarperCollins, NY, NY, 2001.
WHFoods, Cauliflower, (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13).
Wikipedia.org, Herbes de Provence, (http://en.wikipedia.org/wiki/Herbes_de_provence).