Cauliflower Flower Recipe

When it comes to versatile and healthy vegetable-based dishes, the Cauliflower Flower Recipe stands out as a delicious and visually stunning option. Combining the mild flavor of cauliflower with a rich blend of spices and ingredients, this Cauliflower Flower Recipe is perfect for family dinners, celebrations, or simply adding a touch of elegance to your meal.

Known for its nutritional value and low-calorie profile, cauliflower takes center stage in this Cauliflower Flower Recipe. The delicate arrangement of florets and the vibrant colors make it a feast for both the eyes and the taste buds. Whether you’re a seasoned chef or a kitchen novice, this guide will walk you through creating a dish that’s as delightful to prepare as it is to eat.

The beauty of this Cauliflower Flower Recipe lies in its simplicity, accessibility and adaptability.

• Preparation: 15 minutes
• Cooking: 25 minutes
• Plating and Serving: 10 minutes
• Total Time: ~50 minutes

For the Cauliflower Base:

• Cauliflower (medium-sized) – 1 head (~500g)
  • Calories: ~125 calories
• Salt – 1 teaspoon
  • Calories: 0 calories
• Turmeric Powder – 1/2 teaspoon
  • Calories: ~4 calories

To make the Spiced Sauce:

• Olive Oil – 2 tablespoons (~30ml)
  • Calories: ~240 calories
• Onion (finely chopped) – 1 medium (~100g)
  • Calories: ~40 calories
• Garlic (minced) – 3 cloves (~9g)
  • Calories: ~13 calories
• Tomato Puree – 1 cup (~240ml)
  • Calories: ~48 calories
• Cumin Powder – 1 teaspoon
  • Calories: ~8 calories
• Coriander Powder – 1 teaspoon
  • Calories: ~6 calories
• Paprika or Red Chili Powder – 1/2 teaspoon (adjust to taste)
  • Calories: ~8 calories
• Fresh Cream or Coconut Cream – 1/4 cup (~60ml)
  • Calories: ~130 calories
• Fresh Cilantro (chopped) – 2 tablespoons (~8g)
  • Calories: ~2 calories

For Garnishing:

• Pomegranate Seeds – 2 tablespoons (~30g)
  • Calories: ~26 calories
• Slivered Almonds – 1 tablespoon (~15g)
  • Calories: ~90 calories
• Fresh Mint Leaves – A few sprigs
  • Calories: ~1 calorie

---

1. Prepare the Cauliflower Base

• Trim the Cauliflower: Remove the green leaves and stem, leaving the head intact.
• Blanch the Cauliflower: Bring a large pot of water to a boil. Add salt and turmeric powder to the water. Carefully lower the cauliflower into the pot and blanch for 5 minutes. This helps soften the florets slightly and enhances their color.
• Drain and Cool: Remove the cauliflower from the pot and let it cool on a plate lined with paper towels.

2. Prepare the Spiced Sauce

• Sauté Aromatics: Heat olive oil in a large skillet over medium heat. Add chopped onion and cook until translucent, about 3-4 minutes. Add minced garlic and sauté for another minute.
• Cook the Base: Stir in the tomato puree, cumin powder, coriander powder, and paprika. Cook for 5-7 minutes, stirring occasionally, until the sauce thickens and the oil begins to separate.
• Add Cream: Reduce the heat to low and mix in fresh cream or coconut cream. Adjust salt to taste and simmer for 2 minutes.

3. Assemble and Bake

• Coat the Cauliflower: Preheat your oven to 375°F (190°C). Place the blanched cauliflower on a baking tray. Pour the spiced sauce over the cauliflower, ensuring it’s evenly coated.
• Bake: Bake for 20-25 minutes until the cauliflower is tender and slightly golden on top.

4. Plate and Garnish

• Arrange on a Platter: Carefully transfer the cauliflower to a serving dish.
• Add Garnishes: Sprinkle with pomegranate seeds, slivered almonds, and fresh mint leaves for a vibrant finish.

---

• Cauliflower Base: ~129 calories
• Spiced Sauce: ~497 calories
• Garnishes: ~117 calories
• Total Calories: ~743 calories (serves 4, ~186 calories per serving)

---

Why This Recipe Works

Nutritious and Low-Calorie

Packed with vitamins, fiber, and antioxidants, cauliflower is an excellent choice for health-conscious eaters.

Flavorful and Aromatic

The combination of spices, cream, and fresh garnishes creates a dish bursting with flavor and aroma.

Visually Appealing

The vibrant colors of the sauce, garnishes, and cauliflower make it an eye-catching centerpiece.

Customizable

You can adjust the spice level, swap cream for a vegan alternative, or add extra toppings to suit your preferences.

---

Can I use frozen cauliflower?

Yes, but ensure it is thawed and patted dry before use.

What can I use instead of cream?

Coconut cream, cashew cream, or plain yogurt are excellent substitutes.

How do I store leftovers?

Refrigerate in an airtight container for up to 3 days. Reheat in the oven or microwave before serving.

Can I make it spicier?

Absolutely! Add more red chili powder or a dash of cayenne pepper for extra heat.

What should I serve it with?

Pair it with naan, rice, or a fresh green salad for a complete meal.

Can I add protein?

Yes, you can add cooked chickpeas, paneer, or tofu to make it more filling.