Cauliflower, once considered a bland vegetable, is now the vegetable of the hour! Roasted, baked, air-fried, sauteed, steamed, and grilled, cauliflower transforms into incredible appetizers, soups, salads, entrees, and side dishes with some creativity. These vegan cauliflower recipes showcase the unique ways to enjoy cauliflower.
Cauliflower recipes, anyone? When I first transitioned to a plant-based diet, cauliflower wasn't even in my wheelhouse. Of course, I ate cauliflower, but it was always raw and usually included dip. I never considered cauliflower as the base of any recipes. Then, I discovered the true beauty of cauliflower and the array of cauliflower recipes. In fact, I love cauliflower so much; I usually make at least one cauliflower recipe a week.
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Cauliflower is a Versatile Vegetable
For instance, cauliflower absorbs any flavor, whether it's a mild spice or savory sauce. And, it goes perfectly with bright, vibrant ingredients like vibrant vegetables, lemon, and capers.
This versatile vegetable is delicious any way you cook it, and its mellow flavor acts as a sponge for aromatics.
The Health Benefits of Cauliflower
Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It also provides antioxidants and phytonutrients that can protect against cancer. And let's not forget about the fiber to enhance weight loss and digestion.
According to Healthline, cauliflower is very low in calories yet high in vitamins. Cauliflower contains almost every vitamin and mineral that you need.
Here is an overview of the nutrients found in 1 cup, or 128 grams, of raw cauliflower:
- Calories: 25
- Fiber: 3 grams
- Vitamin C: 77% of the RDI; Vitamin K: 20% of the RDI; Vitamin B6: 11% of the RDI
- Folate: 14% of the RDI
- Pantothenic acid: 7% of the RDI
- Potassium: 9% of the RDI
- Manganese: 8% of the RDI
- Magnesium: 4% of the RDI
- Phosphorus: 4% of the RDI
Choosing and Cutting Cauliflower
- Look for cauliflower that has a creamy white color with densely packed florets that are free of blemishes, browning, or wet spots.
- The cauliflower head should feel heavy in your hand for its size.
- Give the leaves a good look. They should be fresh and vibrant, indicating recent harvesting.
- First, turn the cauliflower with the leaves and stem up. Then, carefully remove the stem and leaves with a sharp knife.
- If preparing cauliflower steaks, cut the cauliflower in half through the thick stem.
- Once the cauliflower is sliced, if you prefer florets, remove each floret by cutting it where it joins at the core stem.
Appetizers
Cauliflower Nachos
Cauliflower nachos are a delicious alternative to eating chips and are easy to make. In 30 minutes, this cauliflower nachos recipe comes together with your favorite vegan toppings. After that, you may never eat chips again.
Vegan Cauliflower Cheese Sauce
This ultra-creamy Vegan Cauliflower Cheese Sauce is crazy delicious, so easy to make, and packed with nutrients. Put it on homemade fries, pasta, veggies, chips, or anything you like.
Cauliflower Ceviche
Light and refreshing Cauliflower Ceviche is a vegan version of the traditional Latin American seafood dish. Enjoy it as an appetizer or snack with chips or tortillas or as a delicious side salad. It's easy to make in less than 30 minutes.
Cauliflower Bites
Total Time: 27 minutes
These cornbread-dipped cauliflower bites are to die for. First, the cauliflower is dipped in oil-free cornbread batter and baked or air-fried. Then dip these tasty little cauliflower bites into a tangy mustard maple dipping sauce.
BBQ Cauliflower Wings
These vegan BBQ cauliflower wings are sweet, smoky, saucy, crispy, and perfect as a game day and party appetizer or side dish! Lightly battered and baked (or air fried) until crispy.
Buffalo Cauliflower
Total Time: 45 minutes
Crunchy baked buffalo cauliflower is healthy and oil-free. Dip it in vegan blue cheese or vegan ranch, or without any sauce at all!
Salads
Cauliflower Potato Salad
What is cauliflower potato salad, you may ask? It's a potato salad made with cauliflower instead of potatoes. This vegan cauliflower potato salad recipe is a spin on traditional vegan potato salad made with roasted cauliflower!
Buffalo Cauliflower Salad
Total Time: 50 minutes
Buffalo cauliflower salad is loaded with veggies and the best vegan buffalo cauliflower bites. Add a little crunch and spice to your salad, and then cool it down with some creamy cashew ranch dressing.
Cauliflower Tabbouleh
Try cauliflower tabbouleh if you're looking for an incredible grain-free tabbouleh recipe. This cauliflower tabbouleh recipe is a spin on the traditional Middle Eastern salad. It is a fresh, light salad with chopped parsley, tomatoes, cucumber, scallions, herbs, and finely ground cauliflower.
Roasted Cauliflower Salad
Total Time: 40 minutes
Seasoned roasted cauliflower, chickpeas, and red onion arranged on a bed of Romaine lettuce, quinoa, and parsley mixed with raw vegetables and drizzled with a tangy tahini dressing. Add some cooked lentils for an added savory flavor and protein. Try this savory salad masterpiece.
Soups
Cream of Cauliflower Soup
Total Time: 50 minutes
Cream of Cauliflower Soup is oil-free, nut-free, plant-milk-free, and soy-free. Savory and delicious, creamy cauliflower soup is packed with vegetables and clearly tastes so good you'll think you're cheating with every delicious bite.
Vegan Leek and Potato Soup
This Vegan Leek and Potato Soup only requires 7 healthy ingredients, one pot and less than an hour! It’s ultra creamy, oil-free, and gluten free. Make this soup in the Instant Pot or on the stovetop for the best creamy comfort food!
Cauliflower Potato Soup
Total Time: 45 minutes
Create a fabulous creamy soup with only a few ingredients! Loaded with cauliflower, potatoes, carrots, and peas, this simple soup is so hearty you won't believe its incredible flavors.
Spicy Cauliflower Soup
Try this easy-to-make spicy cauliflower soup with red lentils, curry paste, and coconut milk. It's gluten-free, low-carb, and ready in just 1 hour!
This Cauliflower Soup Recipe with Red Lentils and Carrots
This Cauliflower Soup Recipe with Red Lentils and Carrots is delicious and satisfying. It is partially blended for the perfect texture and a creamy vegan cauliflower soup. A one-pot, simple, and nourishing plant-based meal that is perfect for warming you on a cold day.
Curried Cauliflower Soup
Total Time: 40 minutes
Curried cauliflower soup is made with roasted curried cauliflower and other vegetables in a creamy curried broth topped with roasted cauliflower pieces, green onions, and red peppers. This creamy curried cauliflower soup recipe is rich and decadent with every bite.
Instant Pot Red Curry Vegetables
Instant Pot Red Curry Vegetables is a super flavorful mild Thai vegan curry. We love This simple, healthy Instant Pot Dump and Start recipe! This pressure cooker red curry vegetable recipe makes a nice lunch or dinner. It is very versatile so you can change it with different veggies.
Entrees
Roasting Cauliflower Whole
Total Time: 25 minutes
Did you know you can roast a whole cauliflower in an air-fryer? You can! And it takes 15-20 minutes. Try roasting whole cauliflower in an air-fryer or oven without any oil, roasted to a golden brown, and set on a base of romesco sauce. So inexpensive yet elegant.
Tofu Orange Veggie Skillet
Tofu Orange Veggie Skillet 🥕A savory and delicious one-pan recipe made with seared tofu, cauliflower, carrots, chickpeas, and citrusy slices of fresh orange. Vegan, gluten-free, & oil-free.
Orange Cauliflower
Total Time: 45 minutes
Are you craving Chinese food? This healthy vegan orange cauliflower recipe is gluten-free, nut-free, oil-free, and did I mention delicious? Air fry or bake, and serve over brown rice with wok-fried vegetables.
Fettuccine with Cauliflower Alfredo Sauce Recipe
This Whole Foods Fettuccine with Cauliflower Alfredo sauce recipe is ultra creamy and vegetable-based for the ultimate low-calorie pasta recipe! This simple vegan recipe only has 10 ingredients and 5 steps.
Spicy Korean Baked Cauliflower
Total Time: 50 minutes
You can enjoy the crispy, saucy tastes of Korean food without the fat and calories. Savor the cauliflower!
Cauliflower Tacos
Total Time: 35 minutes
Quick and easy, cauliflower tacos are oil-free, roasted in homemade taco seasoning, topped with avocado cilantro cream, pickled red onions, and microgreens. These cauliflower tacos take Taco Tuesday to a new level!
Maple BBQ Cauliflower Wraps
Roasted maple BBQ cauliflower bites in sweet potato wrap with a herby butter bean spread and loads of fresh vegetables. The wraps are wholesome finger-licking goodness!
Spicy Buffalo Cauliflower
Spicy Buffalo cauliflower with a cool vegan avocado crema on the table in 30-45 minutes.
Po Boy Sandwich
Total Time: 30 minutes
Create an incredible vegan Cauliflower Po Boy Sandwich with a few simple ingredients. Crispy oil-free creole cauliflower, vegetable toppings, and vegan creole mayo are nestled inside the crunchy toasted french bread. Bite. Enjoy. Repeat!
General Tso Cauliflower
Total Time: 45 minutes
Craving Chinese food? Making General Tso Cauliflower at home is easy and healthy! This simple recipe is gluten-free and oil-free and paired with broccoli and oil-free fried rice.
Side Dishes
Cauliflower Stuffing
Cauliflower stuffing is bread-free, savory, and delicious. Pair this cauliflower stuffing recipe with your favorite vegan entree for the holidays. Quick and easy one-pot dish ready in under 20 minutes!
Lemon Turmeric Roasted Cauliflower
Roasted cauliflower, bell peppers, and red onions are seasoned with turmeric and lemon juice to create a vibrant vegan side dish that pairs well with any main course. This oil-free and gluten-free recipe is extremely flavorful, easy to make, and ready to eat in 30 minutes!
Tahini Roasted Cauliflower
Total Time: 1 hour
Creamy, savory and delicious, you will obsess over this roasted tahini cauliflower recipe. YUM!
I hope you enjoy this collection of cauliflower recipes. Be sure to join our recipe share page to receive free recipes from creative plant-based home chefs.
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Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
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