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

Simple Roasted Cauliflower

Cauliflower Cake

Teriyaki Cauliflower Rice Stacks

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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Simple Roasted Cauliflower – from The Bitery Website

  • 1head Cauliflower
  • 5 tbsp Olive Oil
  • 1/2 tsp Ground Cinnamon
  • 1/2 tsp All Spice
  • 1tbsp Red Wine Vinegar
  • 1 1/2 tbsp Maple Syrup
  • Pomegranate seeds
  • Handful of fresh parsley
  • Salt and pepper to taste

Preheat the oven to 220 ºC.

Wash the cauliflower, remove the leaves and stalk and cut into small florets. In a bowl, whisk together the olive oil, cinnamon, all spices, red wine vinegar, maple syrup, salt and pepper.

Coat the cauliflower florets with the marinade and spread on the baking sheet

Bake in the oven for 25 – 30 minutes, until the cauliflower florets get crispy and turn golden brown. Allow to cool down for a few minutes.

In the meantime, prepare the pomegranate seeds and chop the parsley.

Drizzle some olive oil over the cauliflower and sprinkle with pomegranate seeds and parsley.

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Cauliflower Cake – Ottolenghi

  • 1 small cauliflower, outer leaves removed, broken into 3cm florets (450 g)
  • 1 medium red onion, peeled 
  • 5 tablespoon olive oil
  • ½ teaspoon finely chopped rosemary
  • 7 eggs
  • ½ cup chopped fresh basil leaves
  • 120 g all-purpose flour, sifted 
  • 1 ½ teaspoon baking powder
  • ½ teaspoon ground turmeric
  • 150 g coarsely grated Parmesan or another mature cheese
  • Salt and black pepper (to taste)
  • Melted unsalted butter (as needed for brushing)
  • 1 tablespoon white sesame seeds
  • 1 teaspoon nigella seeds (optional)

Preheat the oven to 400°F/200°C.

Place the cauliflower florets in a saucepan and add 1 teaspoon salt. Cover with water and simmer for 15 minutes, until the florets are quite soft. They should break when pressed with a spoon. Drain and set aside in a colander to dry.

Cut 4 round slices off one end of the onion (each ¼ inch/5 mm thick) and set aside. Coarsely chop the rest of the onion and place in a small pan with the oil and rosemary. Cook for 10 minutes over medium heat, stirring from time to time, until soft. Remove from the heat and set aside to cool. Transfer the onion to a large bowl, add the eggs and basil, whisk well, and then add the flour, baking powder, turmeric, Parmesan, 1 teaspoon salt, and plenty of pepper. Whisk until smooth before adding the cauliflower and stirring gently, trying not to break up the florets.

Line the base and sides of a 9 ½‑inch/24-cm spring-form cake pan with parchment paper. Brush the sides with melted butter, then mix together the sesame and nigella seeds and toss them around the inside of the pan so that they stick to the sides. Pour the cauliflower mixture into the pan, spreading it evenly, and arrange the reserved onion rings on top. Place in the center of the oven and bake for 50 minutes, until golden brown and set; a knife inserted into the center of the cake should come out clean. Remove from the oven and leave for at least 20 minutes before serving. It needs to be served just warm, rather than hot, or at room temperature.

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Teriyaki Cauliflower Rice Stacks – This Savory Vegan website

For the sticky rice

  • 1 cup white rice dry
  • 2 cups water
  • 1 tablespoon sugar
  • 2 tablespoons rice vinegar

For the teriyaki cauliflower

  • 1 head cauliflower cut in florets
  • 1/2 cup flour
  • 1/2 cup non-dairy milk unsweetened, plus more as needed
  • 1 teaspoon white pepper
  • 1/3 cup teriyaki sauce

For the stacks

  • 2 large avocados diced
  • 2 tablespoons coriander plus more for topping
  • 1 lime juiced
  • oil spray
  • spicy mayo see notes
  • black sesame seeds

Add the rice and water to a pot and bring to a boil. Cover, lower heat and simmer until all of the liquid is absorbed (approx. 20 minutes). Combine the sugar and vinegar in a small bowl and whisk. When the rice is done cooking add the vinegar mixture and fluff with a fork. Set aside to cool.

Preheat the oven to 200 degrees and line a baking sheet with parchment paper.

Combine the flour, milk & white pepper in a bowl and mix to combine. Add more milk as needed – it should be the same consistency as pancake batter. Dip the cauliflower in the batter, letting the excess drip off. Place the coated florets on the baking sheet. Bake for 25 minutes, flipping after 15. Pour the teriyaki sauce over the cauliflower and toss to combine. Bake for 5 more minutes. Toss again & bake for another 2-5 minutes – being sure to keep an eye on it so the sauce doesn’t burn. Remove from the oven.

While the cauliflower is cooking, combine the avocado, cilantro & lime juice in a bowl. Set aside.

To assemble, spray a 1/2 cup measuring cup with a light coating of oil. Add an even layer of avocado to the bottom of the cup. Fill the remainder of the cup with rice and press it down. Run a knife along the edge of the measuring cup. Flip the measuring cup over a plate/platter and tap until the stack comes out. Repeat with the remaining ingredients. Top the stacks with cauliflower pieces, a drizzle of spicy mayo, cilantro and sesame seeds.

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