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7 Easy-to-Prepare Cauliflower-Based Recipes

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Cauliflower is a vegetable with a high water and potassium content, but that is low in sodium. Its consumption is very healthy, as it favors the elimination of excess fluids from the body, which is highly recommended in cases of hypertension. However, despite being a food with so many benefits, for some people, its intake is not very pleasant, because there is an assumption that it can only be boiled.

5-Minute Crafts shares 7 recipes with you that’ll give cauliflower the opportunity to become an indispensable ingredient in the kitchen.

1. Cauliflower in a garlic sauce

Ingredients

  • ½ cauliflower, washed well
  • 4 cloves of garlic, chopped or sliced
  • Salt to taste

Preparation

  1. Boil the cauliflower for 6 to 7 minutes with plenty of water and a little salt.
  2. When ready, drain and cut into pieces.
  3. Chop the garlic cloves.
  4. In a frying pan, sauté the cauliflower pieces with the chopped garlic.

You can also make a variation of this dish by placing a few pieces of chopped ham on top.

2. Baked cauliflower au gratin

Ingredients

  • 1 cauliflower
  • Cheese of your choice, for melting
  • 2 tbsp of wheat flour
  • 1 can of evaporated milk
  • 1 tbsp of mustard
  • ½ tsp of onion powder
  • 2 tbsp of butter
  • Salt to taste

Preparation

  1. Boil the cauliflower (previously washed) for 6 to 7 minutes with plenty of water and a little salt. When it is ready, drain it.
  2. Meanwhile, prepare the sauce: mix the butter with the flour, evaporated milk, mustard, salt, and onion powder. Stir in all the ingredients.
  3. Place the cauliflower in small pieces in a glass bowl and add the sauce and cheese on top.
  4. Microwave for 5 minutes (depending on the power). Then serve.

3. Cauliflower couscous

Ingredients

  • 1 cauliflower
  • ½ onion
  • 1 carrot
  • 1 stick of celery
  • 1 piece of leek, about 4 inches (10 cm)
  • 1 red bell pepper
  • 1 tbsp of extra virgin olive oil
  • Salt
  • Chives and parsley to taste for garnish

Preparation

  1. Cut the vegetables into very small pieces.
  2. Grate the cauliflower with a grater so that it is grainy.
  3. Heat the olive oil in a frying pan over high heat and sauté the vegetables with salt to taste for a couple of minutes.
  4. Add the grated cauliflower with a little salt and sauté for a couple more minutes. Keep stirring. Serve hot or cold and garnish with chopped chives and/or parsley.

4. Cauliflower cream

Ingredients

  • 34 fl oz (1 liter) of water
  • 1 tbsp of salt
  • 2 cups of cauliflower, washed and separated into sprigs without stems
  • 2 tbsp of olive oil
  • 1 large onion, chopped
  • 3 cloves of garlic, chopped
  • 2.5 oz (70 g) almonds
  • 1 tbsp of chopped cilantro

Preparation

  1. Place the water and salt in a pot and bring to a boil over medium heat. When it comes to a boil, add the cauliflower. Cook for 10 minutes.
  2. Pour the olive oil into a frying pan, add the onion and garlic, and fry until golden brown.
  3. Place this preparation in the blender together with the almonds, the cooked cauliflower, and half of the water in which it was cooked.
  4. Blend until smooth and creamy. Tip: While continuing to blend, gradually add a teaspoon of olive oil until emulsified.

To make a varied presentation in concept and flavor, you can add some canned sweet corn kernels on top of your cauliflower cream.

5. Cauliflower pancakes

Ingredients

  • ½ cauliflower, washed and cooked
  • 1 egg
  • 1 clove of garlic
  • 1 handful of parsley
  • ¾ cup of flour
  • 1 pinch of salt
  • 1 pinch of pepper
  • 1 dash of olive oil

Preparation

  1. Mash the cooked cauliflower with a fork until it becomes a dough.
  2. Add the egg, chopped garlic, parsley, pepper, and salt to taste. Mix all the ingredients with the same fork. Gradually add the flour.
  3. When you have a soft dough that you can handle, take it with your hand and shape it into a “pancake.” Coat your hands with flour so it doesn’t stick to your hands.
  4. Put the pancakes into a frying pan with the oil over medium heat. Brown them on both sides.

6. Cauliflower in vinaigrette

Ingredients

  • 1 large cooked cauliflower
  • 1 green bell pepper
  • 1 red bell pepper
  • 1 tomato
  • ½ onion
  • Vinegar
  • Extra virgin olive oil
  • Salt

Preparation

  1. Wash the peppers, clean them inside and remove the seeds. Chop them into small squares and place them in a bowl.
  2. Add the previously washed and chopped tomato. Add the onion, also chopped.
  3. Add a dash of extra virgin olive oil, vinegar, and a pinch of salt.
  4. Stir until all the ingredients are incorporated and serve on top of the cauliflower.

7. Battered cauliflower

Ingredients

  • 1 cauliflower, washed and cooked
  • ½ cup milk
  • 1 tbsp of sesame seeds
  • 1½ cups of bread crumbs
  • 2 eggs
  • 1 tbsp of fresh oregano
  • Salt
  • Pepper

Preparation

  • Preheat the oven to 390°F (200°C). Meanwhile, line a baking sheet with waxed paper.
  • Mix the beaten eggs with the pepper, milk, and breadcrumbs in a bowl and coat the cauliflower.
  • Place it on the tray and bake for 20 to 25 minutes to crisp it.
  • When it is ready, let it cool and place it on a plate. Sprinkle with sesame seeds and fresh oregano.
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