top of page

Get More Out Of Your Produce - Cauliflower

Cauliflower is very low in calories yet high in vitamins. The main nutrients found in cauliflower are fiber, vitamin C, K, B6, folate, potassium and manganese.

Cauliflower can be used in many things like:

-Cauliflower rice

-Cauliflower mash

-Cauliflower hummus

-Pizza base

-Add into curry

-Add into stir fry

Cauliflower soup with smoked almond pesto


· 20g butter

· 2 tbs olive oil

· 1 brown onion, coarsely chopped

· 1 garlic clove, crushed

· 1 medium cauliflower, coarsely chopped

· 4 cups (1L) salt-reduced vegetable or chicken stock

· 1 cup (120g) coarsely grated smoked cheddar

· 1/2 cup (125ml) pouring (pure) cream or thickened cream

· 1 cup small cauliflower florets, extra

· 1/2 cup basil sprigs


· 60g pkt Baby Rocket

· 1/2 cup basil leaves

· 1/4 cup (20g) finely grated parmesan

· 1/3 cup (55g) smoked almonds, chopped

· 1 garlic clove, crushed

· 1/3 cup (80ml) avocado oil or olive oil


· Step 1

Heat the butter and half the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring, for 5 mins or until onion softens. Add the cauliflower and stock. Increase heat to high and bring to the boil. Reduce heat to medium-low. Cook, stirring occasionally, for 15 mins or until the cauliflower is very tender. Remove from heat. Set aside to cool slightly.

· Step 2

To make the smoked almond pesto, place rocket, basil, parmesan, almond and garlic in a food processor and process until finely chopped. With the motor running, add oil in a thin, steady stream until well combined. Season.

· Step 3

Use a stick blender to carefully blend the cauliflower mixture in pan until very smooth. Add cheddar and cream. Stir until the cheddar melts. Place over low heat. Cook for 1-2 mins or until heated through. Season.

· Step 4

Heat the remaining oil in a frying pan over high heat. Add the extra cauliflower and cook for 2-3 mins each side or until golden brown.

· Step 5

Divide soup among serving bowls. Drizzle with the pesto. Top with fried cauliflower. Sprinkle with the basil.

Cauliflower fritters


  • 850g cauliflower, trimmed, cut into florets

  • 2 cups self-raising flour

  • 1 garlic clove, crushed

  • 1/4 cup flat-leaf parsley leaves, chopped

  • 1 cup grated parmesan cheese

  • 2 eggs, lightly beaten

  • olive oil, for shallow-frying

  • fruit chutney, to serve


· Step 1

Preheat oven to 150°C. Bring a saucepan of salted water to the boil over high heat. Add cauliflower. Return to the boil and cook, uncovered, for 4 to 6 minutes or until tender. Drain. Transfer to a board and roughly chop. Place in a bowl. Set aside to cool.

· Step 2

Sift flour over cooled cauliflower. Add garlic, parsley and parmesan. Stir to combine. Pour over egg and stir until well combined. Slowly add 1/4 cup water, stirring until a thick batter forms.

· Step 3

Add enough oil to a large, non-stick frying pan to cover base. Heat over medium heat until oil is hot. Using 1/4 cup of mixture per fritter, spoon ritters, 5 at a time, into hot oil. Cook for 4 to 5 minutes each side or until golden and cooked through. Transfer to a wire rack. Place in oven to keep warm while cooking remaining fritters.

· Step 4

Serve fritters hot or cold with chutney.

Potato and cauliflower gratin


· 1.5kg potatoes, peeled, chopped

· 1/2 small cauliflower, cut into florets

· 300ml thickened cream

· 2 teaspoons Dijon mustard

· 3/4 cup grated pizza cheese


· Step 1

Preheat oven to 170C or 150C fan-forced.

· Step 2

Place potato and cauliflower in an ovenproof dish. Mix together cream and mustard. Season. Pour over vegetables and toss to coat. Scatter over cheese. Cover with foil and bake for 1 hour.

· Step 3

Remove foil and cook for another 30 mins, until vegetables are tender and topping is golden.

Recipe's from taste.com.au

Recent Posts

See All


bottom of page