5 Easy Cauliflower recipes your taste buds will thank you for

Are you searching for healthy and tasty vegetable options that are quick to make, and you have already mastered other veggies and are looking to add some variety? Look no further than cauliflower! This adaptable vegetable can be transformed into delicious dishes that appeal to everyone. Whether you're health-conscious or just want to try something different, here are five easy cauliflower recipes that are full of flavor and nutrients. Get ready to treat your taste buds!

1. Cauliflower Rice Stir-Fry

Cauliflower rice is a fantastic low-carb replacement for traditional rice. It's super quick to prepare and serves as a great base for stir-fries.

Ingredients

• 1 head of cauliflower

• 2 tablespoons of olive oil

• 1 cup mixed vegetables (like bell peppers, carrots, and peas)

• 3 cloves garlic, minced

• Soy sauce or tamari, to taste

• Optional: Scrambled eggs or tofu for added protein

  
  

Instructions

1. Rice the Cauliflower: Cut the cauliflower into florets and pulse in a food processor until it looks like rice.

   
   

2. Cook: Heat olive oil in a skillet over medium-low heat. Sauté garlic until fragrant. Add the mixed vegetables and cook until tender, about 5-10 minutes.

   
   

3. Combine: Stir in the riced cauliflower, add soy sauce to taste, and cook for another 5-7 minutes until everything is heated through.

   
   

4. Optional: For extra protein, add scrambled eggs or cubed tofu.

   
   

This dish is perfect for meal prep and can be stored in the fridge for up to four days. According to a study, cauliflower rice has only 25 calories per cup, significantly fewer than traditional rice.

2. Cauliflower Buffalo Wings

Elevate your appetizers with these spicy cauliflower buffalo style. I love buffalo wings, mainly for the sauce. Here is a non-fried version using an air fryer and bread crumbs rather than frying in oil. I don't know about you, but my tummy can't handle the fried foods.

Ingredients

• 1 head of cauliflower, cut into florets

• Panko brea crumbs

• EV Olive oil

• 1 cup of buffalo sauce

  
  

Instructions

1. Toss the florets with oil until coated, then sprinkle with bread crumbs to coat.

   
   

2. Spread out on a sheet pan or your air fryer tray.

   
   

3. Air fry for 10-20 minutes or until softened.

   
   

4. Transfer the florets to a bowl and toss with buffalo sauce until fully coated.

   
   

Serve with your favorite dipping sauce, such as ranch or blue cheese. I am a blue cheese lover myself. With less of the bad and more of the good than traditional chicken wings, these make for a guilt-free treat!

Did You Know?

Cauliflower is rich in vitamins C, K, and B6. A single serving provides about 77% of your daily recommended vitamin C intake. All that and Buffalo wing taste. Sign me up.

3. Cauliflower Soup

There’s nothing like a warm bowl of soup on a chilly day. This creamy cauliflower soup is both comforting and easy to prepare. You can make it vegan or sub out the coconut milk for regular milk (or cream). You have options here, get creative.

Ingredients

• 1 head of cauliflower, chopped

• 1 onion, chopped

• 3 cloves of garlic, minced

• 4 cups vegetable broth

• 1 cup coconut milk (or regular milk)

• Salt and pepper, to taste

• Fresh herbs for garnish (like chives or parsley)

  
  

Instructions

1. Sauté: In a pot, sauté onions and garlic until soft.

   
   

2. Cook Cauliflower: Add chopped cauliflower and pour in vegetable broth. Bring to a boil and cook until the cauliflower is tender, around 20 minutes.

   
   

3. Blend: Use an immersion blender to puree the soup until smooth. Stir in coconut milk and season with salt and pepper.

   
   

4. Garnish: Serve hot, garnished with fresh herbs. (Maybe even bacon crumbles.)

   
   

This soup can be made in bulk and frozen for a quick meal later on. It contains about 200 calories per serving (more if you add the bacon), making it both filling and nutritious.

4. Cauliflower Tacos

Yes, you read that right! Cauliflower can be the star of tasty tacos, making them healthy and satisfying.

Ingredients

• 1 head of cauliflower, cut into small florets

• 12 oz. can refied beans (look for the ones containing just beans)

• 2 tablespoons olive oil

• 2 teaspoons taco seasoning

• Tortillas (corn or flour)

• Toppings: avocado, salsa, shredded cheese, and cilantro

  
  

Instructions

1. Roast: Preheat your oven to 400°F (200°C). Toss cauliflower florets with olive oil and taco seasoning. Spread them out on a baking sheet and roast for about 25 minutes until crispy.

   
   

2. Prep tortillas: Warm flour tortillas between two damp towels. Crisp corn tortillas in the oven for 5 minutes, on a sheet pan.

   
   

3. Assemble: Fill them with the refried beans and roasted cauliflower.

   
   

4. Creative option: Warm both types of tortillas and spread refried beans on the flour tortilla and then wrap that around a corn tortilla.

   
   

5. Top: Add your favorite taco toppings like cheese, avocado and salsa.

   
   

These tacos are a creative way to impress your friends with a healthy, plant-based option that packs a punch of flavor.

5. Cauliflower Pizza Crust

Need to ditch the gluten? Can't stand the gluten free pizza dough mixes? Who says you have to miss the pizza? With this simple cauliflower pizza crust, you can indulge without the tummy troubles, and still enjoy flavor.

Ingredients

• 1 head of cauliflower

• 1 cup shredded mozzarella cheese

• 1/2 cup almond flour

• 1 egg

• Italian seasoning, to taste

  
  

Instructions

1. Prepare the Crust: Preheat oven to 450°F (230°C). Rice the cauliflower in a food processor and microwave it for 4-5 minutes. Allow it to cool, then squeeze out excess moisture using a towel.

   
   

2. Mix: In a bowl, combine riced cauliflower, cheese, almond flour, egg, and seasoning until well mixed.

   
   

3. Shape: Spread the mixture onto a parchment-lined baking sheet to form a crust. Bake for about 15-20 minutes until golden brown.

   
   

4. Top and Serve: Add your favorite pizza toppings and bake again until bubbly.

   
   

This pizza is also a great way to fit more vegetables into your day, or even get kids to eat more veggies. And with it only taking 45 minutes from first step to enjoyment, why not try it tonight.

Final Thoughts

These five easy cauliflower recipes offer a world of flavor and nutrition right in your kitchen. From stir-fries to tacos to pizza, the possibilities are endless. Cauliflower not only enhances your meals but also encourages you to experiment with different flavors and textures.

So go ahead, give these recipes a try. Or maybe these recipes inspire you to think outside the box and try something of your own creation. Let me know when you do.

Happy cooking!