The new “it” veggie of the year, cauliflower’s gaining more attention than ever these days. The humble white colored veggie that looks like broccoli has unique health benefits most people aren’t even aware of. Aside from its delicious, mild and surprisingly creamy flavor, cauliflower is a undercover “superfood” we should all be eating more often.
This cruciferous veggie is packed with the cancer-fighting nutrient known as contains sulforaphane, a sulfur compound that leads to the death of cancer stem cells; it’s also found in broccoli too. And get this — just a cup of cauliflower gives you 73 percent of your daily vitamin C needs to keep your immune system working optimally, which also improves your fight against major forms of disease and the common cold. Cauliflower is also a terrific source of fiber and is free of starch, making it an excellent low-carb veggie, perhaps to use in dishes like rice and mashed potatoes. Other nutrients cauliflower contains are vitamin K and vitamin B6. For only 30 calories a cup, it’s hard to go wrong with this amazing veggie.
But quit boiling your cauliflower and calling it a day. Give this vegetable more attention in your kitchen with some of our favorite recipes; they’re easy to make, creative, and best of all, amazingly delicious. Just be sure you’re hungry — you’ll be going back for second servings of these!
1. Cauliflower Crisps With Tangy Tahini Sauce
Does this not look some type of fancy restaurant appetizer? It might look complicated and gourmet, but is shockingly easy to make at home. If you haven’t picked yourself up some tahini at the store yet, do so pronto! Tahini is a powerhouse of protein, and its healthy fats will help your body absorb the nutrients in cauliflower better. Keep this dish on hand for parties, holidays, or anywhere you want to serve a quick, flavorful appetizer that will prove to everyone how tasty vegan food can be.
2. ‘Cheesy’ Whole Roasted Cauliflower
Forget those massive fried appetizers at restaurants because with whole Roasted Cauliflower,you no longer need them. When roasted whole in an oven with some seasonings and cheesy-flavored nutritional yeast, this tastes like something unhealthy, but it actually quite good for you. You can cut this open and serve it with a special dip or just enjoy it on its own — your call!
3. Spaghetti Squash With Basil and Creamy Cauliflower Alfredo Sauce
Cauliflower is a unique vegetable in terms of being able to mask itself as a seemingly unhealthy dressing or spread. You can make vegan alfredo sauce with cauliflower that’s lower in harmful fats, contains no cholesterol, and will most definitely sit lighter on your stomach. Try it in this light spaghetti squash pasta recipe when your comfort cravings hit; spaghetti squash is low-carb making it the perfect replacement for pasta noodles and the added veggies will also keep you full and nourished.
4. 5-Ingredient Cauliflower Soup
When you find yourself craving something healthy, cozy and sure to settle the tummy, this soup is a great go-to recipe. It’s fast, nourishing, and tastes like something rich thanks to the natural creaminess cauliflower contains. Since cauliflower is a fibrous veggie, breaking it down in a puréed form may help your body absorb the nutrients better. You can also freeze this soup and just reheat it when you need a quick weeknight meal or lunch.
5. Simple Roasted Cauliflower With Chiptole and Lime
This flavor combination is a popular one to enjoy in the warmer months when people seem to crave a splash of citrus and a hit of smokey flavor. These roasted cauliflower bites make a perfect bite-sized snack in replacement to unhealthy chips loaded with excess oils and sodium. You can also keep this on hand all week in individual baggies for on-the-go snacks!
6. Cauliflower Cacciatore
Miss chicken cacciatorre? Then make this dish that features chickpeas, a meaty little legume that’s full of protein. Plus, the flavors in Cauliflower Cacciatorre are simply incredible! It features a host of veggies and flavorful Italian spices. Give it a tryon those nights you crave Italian flair and want something nourishing and filling.
7. Indian Alu Gobi- Curried Cauliflower With Green Peas
When those curry and Indian cravings hit, this dish will satisfy your needs, no doubt! Featuring Indian spices, sweet peas that also pack in some protein, and hearty cauliflower, this dish is filling and great for your heart and your digestive system. The spices also offer antioxidant properties and really heat things up in the kitchen quickly!
8. Smoky Vegan Mac and Cheese
Cauliflower takes the place of traditional cheese and a crusty topping in this recipe all in one sweep. Paired with nutritional yeast, cauliflower adds a crispy, cheesy-flavored, and crumbly topping. You can use regular pasta, or you can substitute the noodles with spaghetti squash or even sprouted grain pasta if you’d like something more nutritious. Either way, the cheesy crust is the star in this recipe, but the best part? There’s no dairy cheese at all! You know those mac and cheese cravings will come ‘a calling, so be ready and have this recipe handy!
9. Potato and Cauliflower Tator Tots
No — you’re not dreaming! Tator tots are back and healthy for you too! The mix of cauliflower and potatoes in this recipe is simply stellar; the result is a crispy, crunchy texture with half the starchy carbs plus more fiber! These also feature flavors from onions, vegan cheese, and some special seasonings that really kick things up a notch. Do yourself a favor and make these ahead. Then freeze them in storage baggies in the freezer so you can defrost on nights where you just feel like being a kid again. Serve them with some healthy ketchup, a veggie burger,and a night of nostalgia is yours in minutes!
10. Roasted Buffalo Cauliflower Bites
For those that miss Buffalo bites, well, you don’t have to now. Cauliflower is a great healthy replacement to Buffalo chicken and surprisingly filling at that. When you coat it with your favorite Buffalo sauce, give it a quick roast in the oven, and add a little bit of this and that, pure magic happens in under an hour. Serve these up as an appetizer or on nights where you just want a hearty snack.