6 Simple and Super Delicious Recipes With Cauliflower

Let's take advantage of all the nutritional and medicinal benefits of cauliflower, a delicious and super nutritious food that can be used in many recipes in a variety of ways.

Before we get to the recipes, let's talk a little about the benefits that this cruciferous (Cruciferae or Brassicae) family plant provides to health and food. So your recipes will taste even better 🙂

The Benefits of Cauliflower

  • Cauliflower is rich in vitamins C, A, in minerals (folic acid, phosphorus, potassium, iron and magnesium) and vitamin B9, indispensable for cell renewal and multiplication.
  • It is useful for those who suffer from anemia.
  • It has antibacterial, anti-inflammatory, antioxidant, purifying, mineralizing actions and benefits for tissue regeneration.
  • Cauliflower is also indicated in cases of diabetes, since it does not contain gluten (it is also suitable for celiacs).
  • It is considered a true anticancer food because it contains "a substance called sulforafane, a phytonutrient capable of stimulating the gene with anticancer function." Studies indicate that the indole-3-carbinol acid found in these plants has the ability to neutralize tumor-sensitive cells hormone estrogen, such as those of the ovary, breast and prostate."

How to Choose Cauliflower

To buy the best cauliflower on the market, always choose the one that has the accompanying leaves, which must be fresh, hard, crispy. That's a sign of fresh cabbage. On the contrary, without the leaves or with withered leaves, the cabbage is old.


Simply steamed… Or anyway, with little water if you do not have a steam cooker, use a low-heat covered pan to avoid wasting water and nutrients from cooking – and serve the seasoned cauliflower with only a drizzle of olive oil and a pinch of salt. It is a delight, but it is also possible to increase this vegetable in equally easy and delicious versions.

Stems can also be used.

Here are some amazing recipes for you:

1. Cauliflower gratin


  • 1 small cauliflower,
  • 4 tablespoons grated parmesan cheese,
  • 4 tablespoons of flour,
  • extra virgin olive oil
  • salt, pepper to taste.


Remove the hardest leaves and stems, wash and divide the cauliflower into flowers.

Throw the "flowers" in the pan with little boiling water, and lightly salted, for about 2 or 3 minutes until they should be cooked al dente.

Once cooked, arrange them in a refractory.

Sprinkle them with a pinch of salt (try the salt in cooking al dente), black pepper and grated cheese.

Drizzle the flowers with oil abundantly and sprinkle flour on the top to make them crunchy. Bake and leave for 20 minutes to brown.

Add fresh herbs to suit your preference.

This recipe looks too simple but it is a delight, without onion and garlic if you taste the cauliflower gratin with olive oil, it is truly guaranteed success! And vegans can remove the cheese from the recipe which looks good too!

Of course, those who like it can choose to add even more cheese: curd cheese, mozzarella or any other cheese of your choice, but simplicity wins! Try it!

2. Cauliflower tempura


  • 1 medium or large cauliflower
  • 2 eggs
  • 150 grams of wheat flour (1 cup and 1/3)
  • 30 grams grated parmesan (2 tablespoons)
  • 200 ml of milk (one cup)
  • 1 teaspoon of nutmeg
  • salt to taste


Clean and cut the cauliflower by removing the stalks leaving the flowers. Throw the "flowers" in lightly boiling salty water (a shallow spoon of salt) for 2 minutes. They should be cooked al dente. Let cool.

Prepare the tempura.

Divide the egg whites and whisk in egg whites. Beat the egg yolks with a pinch of salt and add the grated cheese. Add milk and flour slowly and alternately. When the dough is creamy, add the nutmeg and finally the snowy white with a very delicate mixture.

Heat the oil in a frying pan and dip each flower in the tempura. And fry.

Serve it hot.

3. Vegan cauliflower tempura


  • 1 cup of wheat flour
  • 90/100 ml of very cold sparkling water (soda or mineral)


In a bowl, add the wheat flour and add the cold sparkling water, mixing, shaking well by hand or use an electric mixer.

The mixture should be very homogeneous, smooth, without lumps, neither too thin nor too thick. If it is too thick, add a little more water; or a little flour, if it gets too runny.

Heat the oil.
Dip each cauliflower flower in dough, drain the excess and place to fry in hot oil.

Sprinkle salt before serving.

Need we say, it's the most delicious thing in the world?

4. Canned cauliflower

We understand everything! You have tried the recipes and you are in love with cauliflower. Still good! So make canned cauliflower to have it at your disposal! 


  • 2 kg of cauliflower
  • one liter of white wine vinegar
  • 250 ml white wine
  • whole grain black pepper
  • a piece of lemon peel (properly washed)
  • 3 bay leaves
  • a piece of cinnamon stick
  • olive oil
  • Tarragon leaves


Clean and divide the cauliflower into flowers.

Boil a quart of vinegar with a quarter of white wine, 10 grains of black pepper, lemon peel, 3 bay leaves, a cinnamon stick and a pinch of salt.

Soak the flowers and remove them after 3 minutes of boiling.  They should be cooked al dente.

Put them in 3 sterilized half-liter glasses,  in each glass add some sheets of tarragon and cover with olive oil.

Close the jars, adding more oil if necessary.

They can be kept for 2-3 months in a dark place. But we actually bet they will not last long 🙂

5. Cauliflower cream soup


  • 500 g of cauliflower
  • 500 g of potatoes
  • pepper to taste
  • salt to taste
  • 3 tablespoons olive oil
  • Parsley and chives to taste
  • 2 garlic cloves
  • 2 tablespoons butter
  • 2 stalks of leek
  • 750 ml of water (about 4 glasses)


Peel, wash and cut the potatoes in small squares.

Wash the leeks and use the white part (the stem) cut into thin slices.

Wash and cut the cauliflower into flowers (you can also use the stem and leaves, remove only the hardest, outer part of the stem but the leaves can give a greenish color to the soup).

On low heat, bring the butter and olive oil, add the crushed garlic cloves and wait for them to gild.

Add leek, potatoes and cauliflower.

Add the water, salt and black pepper and bring to a boil over medium heat for 10 minutes stirring occasionally.

Cover the pan and simmer for another 15 minutes on very low heat.

When everything is well cooked, beat everything with a mixer to get creamy.

Add the finely chopped parsley and spring onion and serve hot with a drizzle of olive oil and, if you like, with grated parmesan.

6. Sautéed cauliflower leaves

As we said, cauliflower can also use stems and leaves. From the stalk, remove only the outermost layer that is harder and cook it normally along with the flowers.

The leaves can also be used, they are delicious and nutritious. They may be placed in the soups but may also be made separately, for example in sautéed.

Ingredients and preparation

Take one or two cloves of crushed garlic to brown in a frying pan with a generous strand of olive oil.

Add the washed and chopped leaves.

Sprinkle salt and put peppers to taste (powdered or fresh, chopped)

Cover the skillet and cook over low heat until tender (a few minutes).

Ready! Bon appetit and enjoy good health with this incredible vegetable that is the cauliflower!

About the Author: Tony Parker

Hey Everyone! My name is Tony Parker and my personality is larger than life. I love to workout and eat a proper diet. My two favorite things are traveling and cooking. When I am not jetsetting around the world, I find myself in the kitchen trying to perfect new ways to cook the healthy meals that I love.