How to cook cauliflower - Benefits, Contain Vitamins, and Recipes


Cauliflower is a very interesting, unique product that benefits the body and brings joy in taste and aroma. And how varied are the recipes for cooking cauliflower! Any housewife will appreciate the advantages of this vegetable in the daily and festive diet of her family. Cooking cauliflower in the vast majority of options is not difficult. But the finished result is really impressive. It is important to note the undoubted benefits of this cabbage. Eating it is not only tasty, but also incredibly healthy! Consider what can be made from cauliflower and how to do it right.

How to cook cauliflower

The good thing about cauliflower is that you can cook a huge number of dishes from it. The vegetable is rich in taste and has a subtle aroma. But the main advantage of the product is its nutritional value and high content of nutrients. It is believed that even small children (from 5 months) can eat cauliflower. It is permissible in the diet of pregnant women. Kale is not contraindicated in a number of diets.

What can you make with cauliflower? Anything! It can be fried, steamed, baked. In some recipes, cabbage is acceptable without heat treatment. The product fits perfectly into different culinary compositions and is combined with a huge list of products. Some people are mistaken in thinking that cauliflower is not suitable for them, they will not like it, not for their diet. It is worth a little to study the features of this vegetable and then this opinion will surely change in his favor.

After all, cabbage is inexpensive. It can be used for preparing complete independent meals or served as a side dish. In the general mass of culinary finds involving this vegetable, a large set of products is not required. It takes very little to make a delicious cauliflower. For example, vegetable oil, breading and herbs. Or you can boil a couple of inflorescences in salted water and add them to a salad composition. Combined with corn kernels, green beans and carrots, cauliflower becomes a delicious side dish. Every connoisseur of tasty and healthy food will find a suitable recipe for himself and his family. And it will be a really useful and profitable find!

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The benefits of cauliflower

Why do we value this wonderful vegetable? Firstly, for its excellent taste! And secondly, it is difficult not to note the enormous benefits that the product brings to the human body.


  • nourishes. It truly satiates and satisfies hunger for a long time. It is quite possible to choose it for lunch or dinner.

  • does not spoil the figure. This is a dietary product that does not carry extra calories to the body.

  • well absorbed. The vegetable is allowed for baby and diet food.

  • provides essential trace elements and vitamins. Cauliflower is the leader in nutrient density among other vegetables.

  • easy to prepare. Cauliflower recipes are easy to follow.

  • affordable price. The cost of 1 kilogram of cauliflower varies from 30 to 95 rubles per season. The cost depends on the area.

  • you don't need much of it. One medium head of cabbage is enough to prepare a meal for 2-3 people.

Cauliflower, white table


It is important to note the composition of this vegetable. Cauliflower is just a real storehouse of vitamins.

The vegetable contains:

  • B vitamins;

  • vitamin C;

  • vitamin E;

  • folic acid;

  • iron;

  • manganese;

  • copper;

  • magnesium;

  • potassium;

  • fluorine;

  • zinc.

Also, the vegetable is saturated with useful dietary fiber, does not contain excess sugars, mainly filled with slow carbohydrates.


How to choose a cauliflower

It's not a problem to buy this vegetable today! In any grocery store, supermarket or market, you can buy the product all year round. Of course, out of season (late autumn – winter) the price tag will be somewhat more expensive. And by the spring, the cost of cauliflower decreases as the crop riches.

However, when going shopping, you should carefully consider the choice of this vegetable. Any dish will turn out to be delicious if you put a fresh, selected product in it. Cauliflower is well stored, so if all the rules are followed, it arrives on the shelves in almost perfect form. Any deviations from the norm should be a reason to think.

Fresh cabbage looks like this:

  • inflorescences of light beige or white without gray and dark blotches;

  • the surface of the inflorescences is velvety, but not loose, elastic;

  • stems are light green;

  • leaves are large, curly, light green;

  • the surface of the stem, inflorescences and tops is dry, without putrefactive inclusions;

  • the aroma is pleasant, barely perceptible.

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Collapsing, too soft, wet heads of cabbage - stale. The presence of dark dots indicates that the vegetable was stored in high humidity and began to deteriorate.

Cabbage has an abundant edging of tops. However, this part of the plant is unsuitable for food. It is permissible to require the seller to weigh the peeled vegetable if the purchase of cabbage is carried out from a private person or on the market.

How to store

You can keep the cauliflower in the refrigerator or freezer. It keeps pretty well in the cold. Heads of cabbage can be wrapped with cling film, and then the freshness of the product will remain for a long time (up to 14 days in the refrigerator). It is better to store cabbage in the freezer, having previously disassembled it into inflorescences and packed it in food bags or containers. In this form, the vegetable will retain its qualities for 10-12 months and longer.

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Cauliflower: recipes

There is a special section on our website where you will find recipes for making cauliflower. And here, for clarity, we present some of the simplest and most popular recipes that even inexperienced cooks can cook.

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Cauliflower baked in yogurt

This is a hearty and very tasty dish. It is perfect for lunch and fits perfectly into the holiday menu.

To prepare 3-4 servings you will need:

  • cauliflower - 1 medium head;

  • bread crumbs - 3-4 tablespoons;

  • vegetable oil for frying;

  • greens - any for decoration;

  • natural yogurt - 150-200 grams.


Wash the cauliflower and disassemble into inflorescences. Place in a saucepan and cover with water. You can add salt. Turn on medium heat and boil the cabbage until half cooked. Heat a few drops of vegetable oil in a frying pan and fry the inflorescences of cabbage with breading until golden brown. Put the ruddy inflorescences in a heat-resistant form and pour over with natural yogurt. Send the dish to the oven preheated to 170 degrees, literally for 15 minutes. Serve the cooked cabbage in a deep dish, garnish with chopped herbs.

cauliflower, rice, carrots, green peas, corn, side dish

Garnish with cauliflower, rice, carrots and corn

This side dish will diversify your everyday menu and will become a real table decoration.

To prepare 3-4 servings you will need:

  • cauliflower - 1 small or ½ medium head;

  • round white rice - 100 grams;

  • corn (boiled or canned kernels) - 100-150 grams;

  • fresh or frozen green peas - 100-150 grams;

  • water - 50 ml;

  • carrots - 1 medium or large;

  • vegetable oil for frying.


To make it easier to cook, you can pre-boil the cabbage in salted water until half cooked. Rinse the rice until clear water and boil until almost cooked. Peel the carrots and cut into thin circles or sticks. Prepare the corn (if it is boiled corn, separate the kernels from the stalk). Heat oil in a frying pan and pour rice there, add corn, peas, carrots, cabbage. Fry everything together and add water. Simmer the garnish over low heat until the liquid has completely evaporated. You can add your favorite spices and serve!

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Cauliflower smoothie

Cauliflower smoothies are healthy and tasty! And most importantly, this drink is incredibly easy to prepare.

To get 3-4 servings you will need:

  • cauliflower - 3-4 inflorescences;

  • celery stalk - 1 medium;

  • tomato - 1 medium;

  • lime juice - 2-3 drops;

  • water - ¼ glass;

  • greens - dill / parsley.

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You can pre-boil the cabbage inflorescences slightly. Scald the tomato and remove the skin. Cut the stem into cubes. Divide the inflorescences and the tomato into easy-to-grind pieces, add a little water and lime juice. Send all this to a blender bowl and turn into a smoothie. The greens can be added later or grind with the rest of the ingredients. Drink ready-made smoothie immediately after preparation!

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Cauliflower Soup

This soup will delight adults. Babies (from 6 months) will also like the dish.

To prepare 3-4 servings you need:

  • cauliflower - 3-4 inflorescences;

  • potatoes - 2-3 medium tubers;

  • carrots - ½ medium;

  • turnip onions - ½ onion;

  • greens for decoration;

  • water - 1-1.5 liters;

  • a drop of olive oil.

Wash the cabbage, disassemble into inflorescences. Peel and dice the potatoes. Also prepare carrots for cooking. Peel half of the onion and place whole in a saucepan. Pour all vegetables with water and boil until tender. Remove and discard what remains of the onion. Puree the rest of the mixture using a hand blender. Add a drop of olive oil to the soup and boil for literally 2-3 minutes. Garnish with herbs when serving.

Cauliflower is varied, healthy and tasty! Discover dishes with this product and create your right diet.

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