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.
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.
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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More Great Plant Based Meals
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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! 🙂