The Mighty Cauliflower
Cauliflower has been a staple in Mediterranean and Indian cuisines for centuries, but it has recently risen to become a star in its own right. With its mild flavor and versatile texture, cauliflower has become the go-to veggie for vegans and plant-based eaters looking to replace dairy and meat in their favorite recipes.
This cruciferous vegetable is not only delicious but also incredibly nutritious. It is packed with vitamins and minerals like vitamin C, K, and folate, as well as dietary fiber. Cauliflower is also rich in antioxidants that can help fight inflammation and reduce the risk of chronic diseases. And with only about 25 calories per cup, it makes a great low-calorie ingredient for those watching their weight.
Cauliflower as a Vegan Staple
Cauliflower’s mild flavor and creamy texture make it an ideal ingredient for vegan and plant-based cooking. It can be mashed, roasted, or pureed to replace dairy in recipes, and it can be seasoned and grilled to take on the flavors and textures of meats. So whether you’re looking to cut down on your dairy intake or eliminate meat from your diet, cauliflower can help you get the creaminess and heartiness you crave.
Cauliflower-Based Sauces and Dips
One of the most popular ways to use cauliflower in the vegan kitchen is to make creamy sauces and dips. By boiling and pureeing the veggie, you can create a base that is rich and creamy without the use of dairy. Here are two of our favorite recipes.
Creamy Cauliflower Alfredo Sauce
This simple but delicious recipe is a great alternative to traditional alfredo sauce. To make it, steam a head of cauliflower until tender, then blend it with vegan butter, plant-based milk, garlic, salt, and nutritional yeast until smooth. Toss with cooked pasta and your favorite veggies, and enjoy.
Cauliflower-Cashew Cheese Sauce
For a more complex flavor and a creamier texture, try blending steamed cauliflower with soaked cashews, nutritional yeast, garlic, onion, lemon juice, and vegetable broth. This sauce is delicious on its own, but you can also add herbs, spices, or other flavors to suit your taste. Use it as a base for mac and cheese, or drizzle it over nachos or tacos for a cheesy kick.
Roasted Cauliflower Dishes
Another great way to enjoy the flavors and textures of cauliflower is to roast it. Roasting brings out the natural sweetness of the veggie, and it can be seasoned in a variety of ways to complement a wide range of flavors. Here are two of our favorite roasted cauliflower dishes.
Herb-Roasted Cauliflower Steaks
To make “steaks” from a large head of cauliflower, cut it into thick slices, then toss with olive oil, salt, pepper, and your favorite herbs. Roast in the oven until tender and golden brown on the outside. Serve these cauliflower steaks over grains or greens for a delicious and satisfying meal.
Cauliflower “Buffalo Wings”
For a spicy twist on roasted cauliflower, try making “buffalo wings.” To do this, cut a head of cauliflower into bite-sized pieces, then toss with a mixture of flour, salt, pepper, garlic powder, and smoked paprika. Dip the coated cauliflower in a mixture of hot sauce and vegan butter, then bake in the oven until crispy. Serve with vegan ranch dressing for dipping.
Cauliflower-Based Entrées
Cauliflower can also be used as the base for hearty and flavorful entrees. Here are two of our favorite recipes for vegan meals where cauliflower takes center stage.
Cauliflower Bolognese
To make a meat-free bolognese sauce, puree cooked cauliflower with tomatoes, onions, garlic, carrots, celery, mushrooms, and red wine. Cook the mixture down until the flavors have melded together, then serve over pasta or zucchini noodles. This dish is hearty, savory, and rich in flavor, making it a great option for those looking to cut down on their meat intake without sacrificing taste.
Cauliflower “Steak” Fajitas
For a more colorful and vibrant entrée, try making cauliflower “steak” fajitas. To do this, cut a large head of cauliflower into thick slices, then marinate in a mixture of olive oil, lime juice, garlic, chili powder, cumin, and salt. Grill the cauliflower steaks until tender and slightly charred, then serve with bell peppers, onions, avocado, salsa, and tortillas. These fajitas are not only delicious but also visually stunning.
Cauliflower Comfort Foods
Last but not least, we have some delicious comfort food recipes that feature cauliflower as the star ingredient. Whether you’re looking for a cozy meal on a cold night or simply craving something creamy and indulgent, these plant-based dishes are sure to hit the spot.
Creamy Cauliflower Soup
This soup is a great option for those who are looking for a low-calorie, but still creamy and indulgent meal. To make it, boil and puree a head of cauliflower with vegetable broth, garlic, onion, salt, and pepper. You can also add a splash of plant-based milk for extra creaminess. Serve this soup with crusty bread, croutons, or a side salad.
Cauliflower Mac and Cheese
For a plant-based take on a classic comfort food, try making cauliflower mac and cheese. To do this, puree steamed cauliflower with vegan butter, plant-based milk, garlic, nutritional yeast, salt, and pepper until smooth and creamy. Cook elbow macaroni according to package directions, then mix with the cauliflower cheese sauce. Top with breadcrumbs and bake in the oven until golden brown.