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Cauliflower

Once known mostly for traditional dishes, cauliflower has made a stunning return to the spotlight! This versatile veggie now stars in everything from cauliflower steaks and whole roasted heads to the clever low-carb hack of cauliflower rice, made by blitzing it in a food processor.

Whether you're after comfort food or something fresh and modern, cauliflower has you covered. Discover delicious recipes and creative ways to cook with it, right here. 

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Cauliflower recipes

Cauliflower is celebrated across the globe for its incredible versatility. From creamy to crispy, mild to spicy, this humble vegetable takes on bold new flavours in every culture:

Tempura Cauliflower (Japan): Lightly battered and fried to golden perfection, giving it a delicate crunch.
Buffalo Cauliflower Wings (USA): A spicy, vegetarian twist on classic wings—baked or fried and coated in tangy Buffalo sauce.
Roasted Cauliflower with Tahini (Middle East): In places like Lebanon and Israel, cauliflower is roasted until crisp and served with a rich, nutty tahini sauce.

Whether it’s part of a curry, a crispy snack, or a hearty main, cauliflower proves time and again that it can do it all—deliciously.

How to Prepare Cauliflower

cooked cauliflower

Cauliflower tastes best when it still has a bit of bite—tender, but not mushy. Overcooking can dull its flavour and make it too soft. To keep the florets firm and flavorful, boil them for just 6 to 8 minutes.

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Steamed cauliflower

If you prefer to steam your cauliflower, allow a bit more time than boiling. Depending on how tender you like it, steaming takes about 7 to 9 minutes. Be careful not to overcook it - this helps preserve both its flavour and nutrients.

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Baked cauliflower

There’s no one way to bake cauliflower - it’s a wonderfully flexible veggie! For a quick and easy option, toss cauliflower florets with olive oil and your favourite seasonings, then spread them on a baking tray. Roast at 200°C for 15–20 minutes, until golden and slightly crispy.

Want to try something more impressive? Bake a whole cauliflower! First, marinate it with your favourite spices. Then wrap it in baking paper or foil and roast at 150°C for about 1.5 hours. To finish, unwrap and return it to the oven for 10 minutes to create a beautifully crispy crust.

cauliflower tips

Freezing Cauliflower

Cauliflower is a big veggie, so it’s common to have leftovers - but don’t let them go to waste! Freezing cauliflower is quick and easy:
(1) Cut it into florets (2) Blanch in boiling water for 2 minutes (3) Cool immediately under cold running water (4) Drain well, then pack into freezer bags or containers.
Stored this way, your cauliflower will stay fresh in the freezer for up to 12 months - ready to use whenever you need it.

Buying and Storing Cauliflower

Look for a firm, bright white head with crisp, green leaves tightly wrapped around it. Avoid any heads with black spots or yellowing leaves—these are signs the cauliflower is past its prime and may lack that satisfying crunch.

Stored properly in your fridge’s vegetable drawer, fresh cauliflower can last seven to 14 days.

Purple Cauliflower

Cauliflower isn’t just white - this versatile veggie also comes in green and even purple varieties! The purple cauliflower is especially striking and adds a vibrant pop to any plate. If you want to keep that bold colour, grilling is your best bet, as boiling can cause the colour to fade.
These colourful varieties might not always be in your local supermarket, but you’ll may find them at greengrocers or specialty produce stores.

Delicious
recipes
with cauliflower

Bao Buns with Korean-style cauliflower and Asian slaw
Cook time
20 minutes
Sushi balls with cauliflower rice
Cook time
30 minutes
Roasted cauliflower with tahin dressing
Cook time
45 minutes
Sticky cauliflower cooked in the air fryer
Cook time
35 minutes
Cauliflower-parsnip soup with bacon-hazelnut crumble
Cook time
25 minutes
Grilled cauliflower with pearl couscous and a spicy dressing
Cook time
20 minutes
Traybake with cauliflower, sweet potatoes and green herb oil
Cook time
35 minutes
Popcorn cauliflower
Cook time
30 minutes
Roasted cauliflower with harissa, cauliflower puree, chickpeas, and spinach salad
Cook time
75 minutes
Indian sweet potato curry with cauliflower, chickpeas, and spinach
Cook time
40 minutes
More delicious recipes

Know your veg

Best flavour combinations with cauliflower Cauliflower flavour tip When is cauliflower in season?
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Best flavour combinations with cauliflower

  • Vegetables: Chilli, broccoli, potato
  • Nuts, Seeds, and Kernels: Almond, walnut
  • Herbs and Spices: Cumin, garlic
  • Fruit: Lemon
  • Dairy: Butter, cream, cheeses (blue cheese, Parmesan, cheddar)
  • Meat and Fish: Anchovies, shellfish
  • Other: Capers
cauliflower tips

Cauliflower flavour tip

Steaming or cooking is the quickest way to prepare cauliflower, but if you really want to bring out its full, earthy flavour, you’re better off roasting or baking a cauliflower in the oven.

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When is cauliflower in season?

In Australia, cauliflower is available year-round, but its peak season is during autumn.

FAQ
cauliflower

Cauliflower is low in carbohydrates—only about 3g per 100g. That’s less than many other vegetables. For example, spinach has even fewer carbs, while corn and peas have more (around 10g per 100g).

Carbs often get a bad reputation, but they’re not all bad. In fact, carbohydrates are your body’s main energy source, especially for your brain. Healthy carbs—like those in whole grains and legumes—are good for you.

Cauliflower is sometimes used as a low-carb substitute, like in cauliflower rice. It’s a great way to add more veggies to your meal, but replacing all your carbs with cauliflower might leave you feeling hungry.

If you want to cut back on carbs, try this: replace part of your rice or potatoes with extra vegetables, instead of cutting carbs completely. The real benefit comes from eating less processed food—like sugary snacks and drinks—which are high in “fast” carbs that don’t keep you full for long.

Most people only eat the white florets of cauliflower, but that means a lot of the plant - especially the stalks and leaves - often goes to waste. The good news? They’re completely edible and packed with nutrients! The leaves are rich in calcium and fibre, and the stalk is full of antioxidants with a mild flavour with a firm texture.

Using the whole cauliflower not only boosts the nutritional value of your meals but also helps reduce food waste. Stalks are great in soups, stir-fries, or grated into salads. Leaves can be roasted, sautéed, or added to stews for extra flavour and texture.

Next time you cook with cauliflower, use it all—from top to bottom!