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Cauliflower

The trending star in vegetables

For years, cauliflower was mainly associated with traditional meals. But in recent years, this versatile vegetable has made a remarkable comeback! From cauliflower steaks to whole roasted cauliflower and the brilliant discovery that you can blitz it in a food processor to create a low-carb rice alternative. Find delicious recipes and ideas on how to prepare cauliflower here.

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Cauliflower recipes

All around the world, cauliflower is prepared in surprisingly versatile ways, from cauliflower curry to crispy snacks. For example: Tempura Cauliflower – In Japan, cauliflower is dipped in a light batter and fried as tempura, giving it a crispy texture. Buffalo Cauliflower Wings – A vegetarian version of the famous Buffalo wings, where cauliflower florets are baked or fried and coated in a spicy, flavourful sauce. Roasted Cauliflower with Tahini – In countries like Lebanon and Israel, cauliflower is roasted until golden and crispy, then served with a creamy tahini sauce. From creamy to spicy and crispy: cauliflower consistently proves its versatility in kitchens worldwide!

How to Prepare Cauliflower

Boiling and Steaming Cauliflower

Cauliflower is best when it still has a slight bite, so be careful not to overcook it – otherwise, it loses flavour and becomes too soft. For boiling, aim for about 6 to 8 minutes to keep the florets firm. If you choose to steam it, allow a little longer, between 7 and 9 minutes.

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Cauliflower in the Oven

There’s no single way to bake cauliflower – you can go in many directions. For a quick preparation, spread cauliflower florets on a baking tray, drizzle with olive oil and season to taste, then roast them at 200°C for 15-20 minutes until golden.
Fancy trying a whole cauliflower? After marinating it with your favourite spices, wrap it in baking paper or aluminium foil and let it slowly cook at 150°C for about 1.5 hours. Afterwards, remove the wrapping and place the cauliflower back in the oven for another ten minutes for a deliciously crispy crust.

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Delicious
recipes
with cauliflower

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

did you know

Buying and Storing Freezing Purple Cauliflower Flavour pairings Hacks and tips Cauliflower in season
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Buying and Storing Cauliflower

It’s easy to spot fresh cauliflower: look for a firm, bright white head with crisp, green leaves wrapped tightly around it. Avoid any with black spots or yellowing leaves – they’re usually less fresh and lack the crunchy bite that makes cauliflower so tasty. Fresh cauliflower can last 7 to 14 days in your vegetable drawer.

Freezing Cauliflower

Cauliflower is quite a large vegetable, so chances are you’ll have leftovers. No worries, freezing cauliflower is super easy! Cut the vegetable into florets, blanch them for two minutes in boiling water, then immediately rinse with cold water. Drain well and store in freezer bags or containers. This way, you’ll always have a portion of cauliflower on hand, for up to 12 months!

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Purple Cauliflower

Cauliflower isn’t just white! In addition to the classic variety, there are also orange, green, and purple cauliflowers. The purple cauliflower, in particular, is a real eye-catcher. Want to keep that vibrant colour on your plate? It’s best to grill it, as boiling can cause the colour to fade slightly. These colourful cauliflowers aren’t always available in supermarkets, but you’re likely to find them at a greengrocer or specialty store.

cauliflower tips

Best Flavour Combinations with Cauliflower

  • Vegetables: Chili pepper, 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 Tip

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

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When is Cauliflower in Season?

In the UK, cauliflower is at its best between June and November.

FAQ
cauliflower

Cauliflower does not contain many carbohydrates – about 3 grams per 100 grams. Some vegetables have even fewer carbs, such as spinach (0.9 grams per 100 grams), while others, like corn or peas, are much higher in carbohydrates (around 10 grams per 100 grams).

Carbohydrates often have an unfairly bad reputation and are sometimes seen as unhealthy or fattening. However, foods rich in complex carbohydrates, such as whole grains and legumes, are healthy choices. Moreover, carbohydrates are the body's main source of energy – especially for the brain.

Cauliflower is sometimes used as a substitute for carbohydrates. For example, you can buy "cauliflower rice," which is finely chopped cauliflower used as an alternative to regular rice. Adding extra vegetables to your plate is always a good idea, but completely eliminating carbohydrates is not advisable. A meal with cauliflower rice instead of brown rice may leave you feeling hungry again quite quickly.

Looking to reduce your carbohydrate intake? Instead of cutting them out completely, try replacing part of your rice or potatoes with extra vegetables. The real health benefits come from reducing processed foods such as biscuits, sweets, snacks, and sugary drinks. These products contain a lot of "fast carbohydrates," provide little nutritional value, cause blood sugar spikes, and do not keep you full for long.

Many people only eat the white florets of cauliflower, leading to huge amounts of cauliflower stems and leaves being discarded every year. But did you know that both the stalk and the leaves are perfectly edible? They are packed with nutrients! The leaves, for example, contain calcium and fibre, while the stalk is rich in antioxidants. By using the entire cauliflower, you maximise its nutritional benefits and help reduce food waste.

The stalk has a firm texture and a mild flavour, making it ideal for soups, stir-fries, or grated into a salad. The leaves can be roasted, stir-fried, or added to stews.