Are you looking for delicious and innovative ways to incorporate more veggies into your diet? Look no further! Cauliflower, a humble cruciferous vegetable, has become the ultimate canvas for creative cooking. With its versatility and mild flavor, it’s no wonder that cauliflower recipes have taken over our social media feeds and kitchen tables alike. Whether you’re a seasoned veggie lover or just starting to explore plant-based cuisine, we’ve got you covered with these 20 mouthwatering vegetarian cauliflower recipes for every occasion.
From comforting pasta dishes to spicy appetizers, and from savory main courses to sweet treats, we’ll take you on a culinary journey that will make your taste buds sing. So go ahead, get creative, and let the power of cauliflower inspire you to cook up something truly amazing!
Roasted Garlic Parmesan Cauliflower Steaks
Roasted Garlic Parmesan Cauliflower Steaks Recipe
Summary:
Elevate your vegetable game with this easy and flavorful recipe that combines the natural sweetness of cauliflower with the savory flavors of roasted garlic and parmesan cheese.
Ingredients:
– 4-6 head of cauliflower
– 3 cloves of garlic, peeled
– 1/4 cup olive oil
– 2 tablespoons butter
– 1 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Rinse the cauliflower steaks under cold water, pat dry with paper towels.
3. In a small bowl, toss garlic cloves with olive oil, salt, and pepper until well coated.
4. Place the garlic on a baking sheet lined with parchment paper and roast for 20-25 minutes or until soft and caramelized.
5. Meanwhile, place cauliflower steaks on a separate baking sheet lined with parchment paper.
6. Drizzle melted butter over the cauliflower and sprinkle Parmesan cheese evenly among the steaks.
7. Remove roasted garlic from the oven and mash in a small bowl.
8. Spread the mashed garlic over the cauliflower steaks.
9. Return to the oven for an additional 15-20 minutes or until cauliflower is tender and golden brown.
Cooking Time: 45-50 minutes
Creamy Vegan Cauliflower Alfredo Pasta
This vegan twist on classic fettuccine alfredo is a game-changer. With the help of cauliflower and a cashew-based cream sauce, you’ll be enjoying a rich and satisfying pasta dish that’s free from dairy.
Ingredients:
– 1 head of cauliflower
– 1/2 cup raw cashews
– 1/4 cup nutritional yeast
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 8 oz pasta (linguine or fettuccine work well)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. Toss the cauliflower with 2 tablespoons of water on a baking sheet and roast for 20-25 minutes or until tender.
4. Soak the cashews in hot water for 10-15 minutes, then drain and rinse.
5. Blend the roasted cauliflower, soaked cashews, nutritional yeast, garlic, lemon juice, salt, and pepper into a creamy sauce.
6. Cook pasta according to package instructions. Combine with the cauliflower cream sauce and toss to coat.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Spicy Buffalo Cauliflower Bites
Elevate your snack game with these crispy, spicy, and addictive cauliflower bites that will satisfy your cravings for buffalo wings without the mess!
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 tablespoon hot sauce (Frank’s RedHot or similar)
– 1 tablespoon butter, melted
– 1 teaspoon garlic powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 cup breadcrumbs
– 1/4 cup grated Parmesan cheese
Instructions:
1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. In a large bowl, toss cauliflower florets with olive oil, hot sauce, melted butter, garlic powder, salt, and black pepper until well coated.
3. Sprinkle breadcrumbs and Parmesan cheese evenly over the cauliflower mixture, tossing to combine.
4. Spread the cauliflower bites onto the prepared baking sheet in a single layer.
5. Bake for 20-25 minutes or until golden brown and crispy.
Cooking Time: 20-25 minutes
Cauliflower and Chickpea Curry
This flavorful and healthy curry recipe combines the nutty taste of cauliflower with the creamy texture of chickpeas, all wrapped up in a rich and aromatic spice blend.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 medium onions, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 1 can coconut milk (14 oz)
– 2 tablespoons olive oil
Instructions:
1. Heat the olive oil in a large saucepan over medium-high heat.
2. Add the onions and cook until softened, about 5 minutes.
3. Add the garlic, cumin, curry powder, turmeric, paprika, salt, and pepper. Cook for 1 minute, stirring constantly.
4. Add the cauliflower and chickpeas. Stir to combine.
5. Pour in the coconut milk. Bring the mixture to a simmer.
6. Reduce heat to low and let cook, covered, for 20-25 minutes or until the cauliflower is tender.
Cooking Time: 20-25 minutes
Cheesy Cauliflower Tots
Transform cauliflower into crispy, cheesy bites that are perfect as a snack or side dish. This recipe is easy to make and packed with flavor.
Ingredients:
– 1 head of cauliflower
– 1/2 cup grated cheddar cheese
– 1/4 cup all-purpose flour
– 1/2 teaspoon paprika
– 1/4 teaspoon garlic powder
– 1 egg, lightly beaten
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Rinse the cauliflower and remove the leaves and stem.
2. Cut the cauliflower into small florets and pulse in a food processor until they resemble tater tots.
3. In a bowl, mix together the grated cheese, flour, paprika, garlic powder, and egg.
4. Add the cauliflower “tots” to the bowl and toss until coated with the cheese mixture.
5. Line a baking sheet with parchment paper and drizzle with olive oil. Arrange the tots in a single layer.
6. Bake for 20-25 minutes or until golden brown and crispy.
Cooking Time: 20-25 minutes
Cauliflower Fried Rice with Vegetables
Transform cauliflower into a crispy, flavorful “rice” dish by cooking it with colorful vegetables and savory seasonings. This plant-based alternative to traditional fried rice is a healthy and satisfying meal option.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color), sliced
– 1 cup cooked brown rice (or other whole grain)
– 2 teaspoons soy sauce
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
2. Heat olive oil in a large skillet or wok over medium-high heat.
3. Add onion, garlic, and bell peppers; cook for 5 minutes, stirring occasionally.
4. Add cooked brown rice and stir to combine with the vegetables.
5. Add cauliflower “rice” and soy sauce; cook for an additional 2-3 minutes, stirring frequently.
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 15-20 minutes
Vegan Cauliflower Mac and Cheese
A creamy, cheesy, and comforting vegan twist on the classic macaroni and cheese dish.
Ingredients:
– 1 head of cauliflower, broken into florets
– 8 oz macaroni
– 2 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup vegan cheddar shreds (such as Daiya or Follow Your Heart)
– 1/2 cup non-dairy milk (such as soy or almond milk)
– 1 tsp paprika
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. Cook macaroni according to package instructions until al dente. Drain and set aside.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook for 3-4 minutes or until softened.
4. Add cauliflower florets to the skillet; cook for an additional 5 minutes or until tender.
5. In a separate saucepan, combine vegan cheddar shreds, non-dairy milk, paprika, salt, and pepper. Heat over medium heat, whisking constantly, until smooth and creamy.
6. Combine cooked macaroni, cauliflower mixture, and cheese sauce in a large bowl. Mix well to combine.
7. Transfer the mixture to a baking dish and top with additional vegan cheddar shreds if desired.
8. Bake for 20-25 minutes or until golden brown.
Cooking Time: 35-40 minutes
Cauliflower and Potato Gratin
Elevate your side dish game with this rich and comforting gratin, featuring tender cauliflower and potatoes smothered in a creamy bechamel sauce.
Ingredients:
– 1 large head of cauliflower, broken into florets
– 2-3 medium-sized potatoes, thinly sliced
– 2 tablespoons unsalted butter
– 1/2 cup all-purpose flour
– 1 1/2 cups whole milk
– 1/2 cup grated cheddar cheese
– Salt and pepper to taste
– Fresh thyme leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large saucepan, boil the cauliflower florets in salted water until tender, about 5-7 minutes. Drain and set aside.
3. In a separate pot, combine sliced potatoes and enough cold water to cover them. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until slightly tender. Drain and set aside with the cauliflower.
4. In a saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute. Gradually add milk, whisking continuously. Bring to a simmer and cook for 2-3 minutes or until thickened. Remove from heat and stir in cheddar cheese until melted. Season with salt and pepper.
5. In a 9×13-inch baking dish, create layers of cauliflower, potatoes, and bechamel sauce. Top with additional grated cheese if desired.
6. Bake for 25-30 minutes or until the top is golden brown and the sauce is bubbly.
Cooking Time: Approximately 45-50 minutes
Lemon Herb Roasted Cauliflower
A bright and flavorful side dish that’s perfect for springtime meals. This recipe combines the natural sweetness of cauliflower with the tanginess of lemon and the freshness of herbs.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon chopped fresh rosemary leaves
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss cauliflower florets with olive oil, garlic, lemon juice, and rosemary.
3. Season with salt and pepper to taste.
4. Spread the cauliflower mixture in a single layer on a baking sheet.
5. Roast for 20-25 minutes or until tender and caramelized, stirring occasionally.
Cooking Time: 20-25 minutes
Cauliflower and Spinach Stuffed Shells
Elevate your pasta game with this innovative recipe that combines the flavors of cauliflower, spinach, and ricotta cheese in a traditional stuffed shell.
Ingredients:
– 12 jumbo shells
– 1 head of cauliflower, pulsed into small florets
– 2 cups fresh spinach leaves
– 1 cup ricotta cheese
– 1/2 cup grated Parmesan cheese
– 1 egg, beaten
– Salt and pepper to taste
– 1 cup marinara sauce (homemade or store-bought)
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cook shells according to package instructions. Drain and set aside.
3. In a large skillet, sauté cauliflower florets and spinach until tender. Let cool.
4. In a mixing bowl, combine cooked cauliflower-spinach mixture, ricotta cheese, Parmesan cheese, and beaten egg. Season with salt and pepper.
5. Stuff each shell with the cauliflower-spinach mixture, placing them in a baking dish as you go.
6. Pour marinara sauce over the shells and cover with aluminum foil.
7. Bake for 25-30 minutes or until shells are cooked through and cheese is melted.
Cooking Time: Approximately 35-40 minutes
Golden Turmeric Cauliflower Soup
Warm up with this comforting and nutritious soup, infused with the earthy sweetness of turmeric and the subtle bitterness of cauliflower.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon turmeric powder
– 4 cups vegetable broth
– 1 cup coconut milk (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the cauliflower florets, cumin, coriander, and turmeric powder. Cook for 5 minutes, stirring occasionally.
5. Pour in the vegetable broth and bring to a boil.
6. Reduce heat and simmer until the cauliflower is tender, about 15-20 minutes.
7. Use an immersion blender or transfer the soup to a blender and puree until smooth.
8. Add coconut milk (if using) and season with salt and pepper to taste.
9. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 25-30 minutes
Cauliflower and Black Bean Tacos
This recipe combines the natural sweetness of cauliflower with the earthy flavor of black beans, all wrapped up in a crispy taco shell. Perfect for a quick and easy weeknight dinner or a healthy lunch option.
Ingredients:
– 1 head of cauliflower
– 1 can black beans, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: avocado, sour cream, salsa, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pulse cauliflower in a food processor until it resembles rice.
3. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; cook for 3-4 minutes or until tender.
4. Add cumin, paprika, salt, and pepper; stir to combine.
5. Add black beans and cooked cauliflower to the skillet. Stir to combine.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble tacos by spooning the filling onto the tortillas.
Cooking Time: 25 minutes
Garlic Butter Cauliflower Mash
Transform plain cauliflower into a rich and creamy side dish with this easy recipe. Garlic butter adds a depth of flavor that complements any main course.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons unsalted butter, softened
– 2 cloves garlic, minced
– 1/2 cup heavy cream or half-and-half
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss cauliflower florets with butter, garlic, salt, and pepper until well coated.
3. Spread the cauliflower mixture onto a baking sheet in a single layer.
4. Roast in the preheated oven for 20-25 minutes or until tender and lightly browned.
5. Remove from the oven and let cool slightly.
6. In a blender or food processor, combine roasted cauliflower, heavy cream or half-and-half, and a pinch of salt and pepper. Blend until smooth and creamy.
Cooking Time: 25-30 minutes
Cauliflower Pizza Crust with Veggie Toppings
Transform your pizza game by using cauliflower as a low-carb and gluten-free crust, paired with a colorful medley of vegetables. This recipe is perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1 cup grated mozzarella cheese (dairy or vegan)
– 1/4 cup almond flour
– 1 egg
– Salt and pepper to taste
– Toppings: roasted bell peppers, zucchini, mushrooms, cherry tomatoes, spinach
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Pulse into a food processor until it resembles rice.
3. In a large bowl, combine the cauliflower “rice,” garlic, mozzarella cheese, almond flour, and egg. Mix well.
4. Transfer the mixture to a baking sheet lined with parchment paper. Shape into a circle or rectangle.
5. Bake for 15-20 minutes, or until the crust is golden brown and set.
6. Top with your desired toppings and bake for an additional 5-7 minutes.
Cooking Time: Total cooking time: 25-30 minutes
Thai Peanut Cauliflower Stir-Fry
Thai Peanut Cauliflower Stir-Fry Recipe
Experience the bold flavors of Thailand with this simple and delicious cauliflower stir-fry recipe, perfect for a quick weeknight dinner or a nutritious lunch.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons peanut oil
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1/4 cup creamy natural peanut butter
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1 teaspoon Thai red curry paste
– Salt and pepper to taste
– Chopped peanuts and sesame seeds for garnish (optional)
Instructions:
1. Heat the peanut oil in a large skillet or wok over medium-high heat.
2. Add the garlic, ginger, and cauliflower; stir-fry until the cauliflower is tender-crisp, about 5 minutes.
3. In a small bowl, whisk together the peanut butter, soy sauce, honey, and curry paste.
4. Pour the peanut mixture into the skillet and stir-fry until the cauliflower is coated, about 1 minute.
5. Season with salt and pepper to taste.
6. Garnish with chopped peanuts and sesame seeds, if desired.
Cooking Time: 10-12 minutes
Cauliflower and Lentil Stew
This comforting stew is a perfect blend of flavors and textures, combining tender cauliflower with nutritious lentils. A great option for a quick and easy dinner that’s also packed with nutrients.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, and paprika (if using). Cook for 1 minute.
3. Add cauliflower and lentils. Pour in broth and bring to a boil.
4. Reduce heat to low and simmer, covered, for 30-40 minutes or until the vegetables are tender.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 30-40 minutes
Smoky BBQ Cauliflower Wings
Get ready to elevate your snack game with this creative take on traditional chicken wings! Crispy, smoky, and infused with the sweet and tangy flavors of BBQ sauce, these cauliflower wings are a game-changer.
Ingredients:
– 1 head of cauliflower
– 1/2 cup all-purpose flour
– 1 teaspoon paprika
– 1/4 teaspoon cayenne pepper (optional)
– 1/2 cup buttermilk
– 1 tablespoon hot sauce (such as Frank’s RedHot)
– 1/4 cup BBQ sauce (homemade or store-bought)
– Vegetable oil for frying
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves, stem, and florets.
3. In a bowl, mix together flour, paprika, and cayenne pepper (if using). Dip each cauliflower piece into the buttermilk, then coat in the flour mixture, shaking off excess.
4. Fry the coated cauliflower pieces in hot oil until golden brown, about 5-7 minutes per batch.
5. Drain the fried cauliflower on paper towels and toss with BBQ sauce and hot sauce (if using).
6. Serve warm and enjoy!
Cooking Time: Approximately 20-25 minutes
Cauliflower and Broccoli Casserole
A delicious and healthy twist on a classic casserole, this recipe combines the earthy flavors of cauliflower and broccoli with a creamy cheese sauce.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups of broccoli florets
– 1 onion, chopped
– 2 cloves of garlic, minced
– 1 cup of grated cheddar cheese
– 1/2 cup of grated Parmesan cheese
– 1/4 cup of all-purpose flour
– 1 cup of milk
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, sauté the onion and garlic until softened.
3. Add the cauliflower and broccoli to the skillet and cook until tender, about 5 minutes.
4. In a separate bowl, mix the flour and milk to make a roux, then add the cheddar and Parmesan cheese. Stir until smooth.
5. Combine the cooked vegetables and cheese sauce in a 9×13 inch baking dish.
6. Bake for 20-25 minutes or until golden brown.
Cooking Time: 25-30 minutes
Mediterranean Cauliflower Salad
This refreshing salad combines the subtle sweetness of roasted cauliflower with the bright flavors of the Mediterranean. Perfect for a light and healthy lunch or dinner.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1/4 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese (optional)
– 1/2 cup Kalamata olives, pitted
– 1/4 cup artichoke hearts, canned or marinated
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C). Toss cauliflower with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. In a large bowl, combine roasted cauliflower, parsley, feta cheese (if using), olives, artichoke hearts, and garlic.
3. Squeeze lemon juice over the salad and toss to combine. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Enjoy your delicious Mediterranean Cauliflower Salad!
Cauliflower and Mushroom Risotto
Transform humble cauliflower and mushrooms into a creamy, flavorful risotto that’s sure to please. This recipe is perfect for a cozy dinner or special occasion.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 4 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup Arborio rice
– 4 cups vegetable broth, warmed
– 1/4 cup white wine (optional)
– 2 tablespoons grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
2. Add mushrooms; cook until tender, about 5 minutes.
3. Add cauliflower; cook until slightly tender, about 5 minutes.
4. Add Arborio rice; cook for 1-2 minutes, stirring constantly.
5. Add broth and wine (if using); stir until absorbed. Repeat process, adding broth in 1/4 cup increments, until rice is cooked and creamy, about 20-25 minutes.
6. Stir in Parmesan cheese; season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-35 minutes
Summary
Ceil your appetite with these 20 delicious vegetarian cauliflower recipes! From comforting classics to innovative twists, there’s something for every occasion. Enjoy roasted garlic parmesan steaks, creamy vegan Alfredo pasta, spicy buffalo bites, and more. Try cauliflower tots, fried rice, or mac and cheese – perfect for a cozy night in. Or impress your guests with cauliflower pizza crust, grilled wings, or a Mediterranean salad. Whether you’re looking for a quick weeknight dinner or a special occasion meal, these mouthwatering recipes are sure to please.
