Cauliflower is an extremely versatile vegetable. There are thousands of cauliflower recipes and with this cruciferous veggie growing in popularity, largely due to low carb and keto diets, there are sure to be thousands more.
One of the best things about cauliflower, though, is how easy it is to transform into different flavors and textures. Learn 7 methods of how to cook cauliflower, and never grow bored with this healthy vegetable ever again!
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Why Should You Eat Cauliflower?
Before we get into the different methods of how to prepare cauliflower, you might be wondering why you should even eat cauliflower.
What are the health benefits of cauliflower? Well, there are quite a few.
Cauliflower is low in calories and very water dense making it a great option for weight loss.
It also contains a large number or nutrients including Vitamin C, Vitamin K, Folate, Vitamin B6 and many, many more.
Cauliflower is high in fiber and contains anti-inflammatory antioxidants, including Sulphoraphane which studies show may provide cancer protection.
Cauliflower is often used as a stand-in for higher calorie foods, like rice and pasta, that are also high in carbohydrates. This makes cauliflower a great option for those looking to cut calories, carbohydrates, or both.
While eating cauliflower raw ensures that you are getting the full benefit of all of these nutrients and antioxidants, cooking it has it’s benefits as well – including a huge variety of uses so that you never grow bored when it comes to eating cauliflower!
How to Cook Cauliflower
How to Steam Cauliflower
Stove-top Method
For this method, you will need to use a steamer pot. Remove the top basket and set aside. Fill the main pot 2/3rds of the way full with water and bring to a boil.
Cut one head of cauliflower into florets and spread out evenly into the top basket.
Place the basket onto the main pot, after the water is boiling, and cover with the lid.
Steam for 5-7 minutes or until the florets are fork-tender.
Microwave Method
Cut a head of cauliflower into florets and place into a microwave safe bowl.
Cover the bowl with plastic wrap leaving one edge slightly opened to vent.
Microwave on high for 6 minutes.
Carefully remove the plastic wrap.
How to Roast Cauliflower
Full Head
Roasting a full head of cauliflower makes for a very impressive presentation.
There are many flavor variations that you can make including Wholesome Yum’s Whole Roasted Cauliflower with Parmesan and Garlic recipe (pictured above).
Preheat your oven to 400°F.
Trim the leaves off of the cauliflower, but leave the stem intact.
Place the cauliflower in a baking dish, brush with olive oil, and season with salt and pepper.
Roast for 35-55 minutes, depending on the size of the head, or until tender to your liking.
Steaks
Preheat your oven to 400°F.
Trim the stem and leaves off of the bottom of a head of cauliflower.
Cut 1-inch thick slices from the top to the base of the head.
Lay then cauliflower steaks onto a baking sheet, drizzle with olive oil and season with salt and pepper.
Roast for about 20 minutes, or until fork tender, flipping halfway through.
Florets
Preheat your oven to 425°F.
Cut one head of cauliflower into florets.
Toss with 1 tablespoon of olive oil and season with salt and pepper.
Spread out onto a baking sheet. You can line the baking sheet with a Silpat mat or aluminum foil to prevent sticking, if desired.
Roast the cauliflower, tossing half way through, for 20 minutes or until it starts to brown and is fork-tender.
How to Saute Cauliflower
Cut a head of cauliflower into florets.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Add cauliflower florets and stir to coat. Season with salt and pepper.
Cook, stirring frequently, until cauliflower is lightly browned and fork tender – about 10 minutes.
How to Boil Cauliflower
Cut one head of cauliflower into florets.
Bring a pot of lightly salted water to boil.
Add the cauliflower florets and continue to boil for 5 minutes for crisp tender cauliflower, or up to 7 minutes for tender cauliflower.
How to Air Fry Cauliflower
Cut a head of cauliflower into florets and place in a bowl.
Drizzle the olive oil onto the cauliflower and toss to coat.
Season with salt and pepper.
Place the florets into air fryer basket, leaving space between them.
Set temperature to 400°F and air fry for 9 minutes, shaking the basket halfway through.
How to Cook Cauliflower in an Instant Pot
Cut one head of cauliflower into florets.
Add the cauliflower to your Instant Pot along with 1 cup of water.
Season with salt and pepper and place the lid on the pot.
Set the Instant Pot to high pressure for 0 minutes (yes, that’s a zero).
Once the Instant Pot comes to pressure it will beep that it’s done.
Immediately release the pressure, open the lid, and drain the water.
How to Cook Riced Cauliflower
You can follow this How to Rice Cauliflower tutorial if you want to learn how to rice your own cauliflower.
You can often buy pre-riced cauliflower from either the frozen section or produce section at your local grocery store
Stove-top Method
Add 1 tablespoon of olive oil to a skillet over medium heat.
Add the cauliflower rice and season with salt and pepper.
Cook, stirring often, until the rice is fork tender and lightly browned, about 10-15 minutes.
Microwave Method
Place the cauliflower rice into a microwave safe bowl.
Cover with plastic wrap leaving one edge slightly opened to vent.
Microwave on high for 6 minutes.
Carefully remove the plastic wrap and season with salt and pepper, if desired.
Favorite Cauliflower Recipes
Now that you know the different methods to cook cauliflower, you most likely want to add a little more flavor.
Cauliflower is so versatile and there is so much that you can do with it. These are just a few favorites.
Some recipes that use cauliflower florets include Loaded Cauliflower Bites, Keto Italian Ground Beef and Cauliflower Skillet, and Low Carb Green Bean Cauliflower Salad.
Recipes that use cauliflower rice are Cheesy Broccoli Cauliflower Rice, Skillet Creamy Lemon Chicken with Cauliflower, and Creamy Buffalo Chicken Cauliflower Casserole.
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