Recipes and facts – Cauliflower

Cauliflower is a cruciferous vegetable and can be used as a ‘rice’ alternative, served as ‘steaks’ or taking centre stage in a roast.

It’s an easy vegetable to add to your diet – enjoy raw, steamed, puréed, mashed, grated or roasted.

Don’t discard the stem – it’s equally as nutritious and can be pulsed in a food processor to use as a base for vegetable soup, or added to a slaw.

An 80g (raw) portion contains approximately – 24 kcal/02 KJ, 2g protein, 3.5g carbohydrates, 1.4g fibre, 0.3g fat, 202mg potassium, 14mg calcium, 44mcg folate and 45mg of vit C.

Recipes

Cauliflower Korma

Roasted Stuffed Cauliflower

Cauliflower Korma – From the Earth Share website 

  •  1 onion
  •  2 tsp garlic, finely chopped
  •  2 tbsp grated fresh ginger
  •  1 oz ground almonds
  •  1 tbsp ground coriander
  •  1 tsp cumin
  •  1 tsp ground cardamom
  •  1/2 tsp turmeric
  •  pinch of chilli powder
  •  1/2 cinnamon stick, ground
  •  2 tsp fennel seed, toasted and ground
  •  1 tbsp tomato puree
  •  1/2 pint coconut milk/water

Finely chop the onion; fry in a little oil for 10 mins until soft.

Add the garlic and ginger and fry for a further 2 mins.

Add the ground almonds; stir for 2 mins.

Add the spices; fry for 1 min then add the tomato puree.

Add some coconut milk and/or water to make a sauce consistency; simmer gently for 5 mins.

Prepare and steam the cauliflower; just before it is cooked, add to the korma sauce; simmer for a few minutes until the cauli is tender.

 

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Roasted stuffed cauliflower – BBC Good Food Website

  • 1 large or 2 small cauliflowers (about 850g)
  • 5 tbsp olive oil
  • 4 tbsp breadcrumbs
  • For the stuffing
  • 250g kale , chopped
  • 1 tbsp milled linseed
  • 1 onion , chopped
  • 2 garlic cloves , chopped
  • ½ small pack sage , leaves chopped
  • ½ small pack rosemary , leaves chopped
  • 150g cooked chestnuts , finely chopped, plus 30g for the topping
  • 2 lemons , zested
  • good grating nutmeg

Trim and discard the cauliflower leaves. Turn the cauliflower upside-down on a chopping board and use your knife to carefully cut out the stalk and core, leaving a cavity – the florets should still be holding together.

Bring a large pan of salted water to the boil. Submerge the cauliflower and cook for 7 mins, then remove with two slotted spoons and set aside to steam dry.

Add the kale to the pan and cook for a min or so until wilted. Drain, then run under cold water to cool. Squeeze out the excess liquid and roughly chop.

To make a linseed ‘egg’ (this will bind the stuffing together), mix the ground linseed with 3 tbsp water and set aside for 5-10 mins until gluey.

Meanwhile, heat 2 tbsp oil in a frying pan, add the onion and a pinch of salt, and cook until softened, then stir in the remaining stuffing ingredients, including the kale, and cook for a min or so more.

Remove from the heat and season, then put in a blender with 150ml water and the linseed egg and blitz to a thick purée. Transfer to a piping bag. 
 
Pipe the stuffing mixture into every nook and cranny of the cauliflower, getting in as much of the purée as you can. Transfer to a baking tray lined with parchment. Can be made up to this point in the morning and kept in the fridge.

Heat oven to 200C/180C fan/gas 6.

Mix the remaining chestnuts with the breadcrumbs and some seasoning. Spoon the remaining oil all over the cauliflower, then pat on the breadcrumb chestnut mix.

Roast for 45 mins until golden brown and tender (place under a hot grill for the last part of cooking time if it needs to crisp-up).

Serve with any crisp bits that have fallen onto the baking tray.

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