Cauliflower is an extremely versatile vegetable that can be transformed into many dishes. It is unusual in that it has a mildly cruciferous flavor, similar to green cabbage. Yet, it is a blank canvas or a sponge that perfectly absorbs whatever seasonings and condiments you prepare it with.
This beautiful plant blossoms into a giant, tightly clustered flower, as the name implies. I honestly love the shape and texture of cauliflower. It never disappoints. And, one head of cauliflower goes a very long way, making it an affordable option as an appetizer, an entrée, or a side dish.
Nutrition of Cauliflower
Cauliflower is a low caloric, low fat, and low cholesterol vegetable. 100 grams of fresh cauliflower is only 26 calories. It is quite high in soluble dietary fiber that we all need for cardiovascular and gastrointestinal health. These characteristics put cauliflower on my superfood list.
Fresh cauliflower is an excellent source of vitamin C. It also contains decent amounts of the B-complex vitamins, such as folate, pantothenic acid, thiamin, and niacin. Cauliflower will provide a good daily dose of the minerals manganese, copper, iron, calcium, and potassium.
Preparations of Cauliflower
The ways to prepare and enjoy cauliflower are endless. Here are some of my favorite preparations:
- Raw florets in a crudité with a ranch dip
- Roasted with olive oil, salt, and pepper
- Sautéed with garlic and herbs de Provence
- Boiled and mashed into a creamy purée with butter and yogurt
- Blended with broth and cream into a silky soup
- Steamed and seasoned with olive oil and parmesan
- Breaded and fried
- Shredded and served as a rice substitute
- Made into a gluten-free pizza crust
I could go on, but I think you get the idea that cauliflower is an awesome vegetable that can be used in numerous recipes. I recently discovered air frying cauliflower. This is a really healthy way to prepare it.
You may have to experiment with the temperature and timing to make sure the cauliflower does not cook too quickly. If it does cook too fast at high heat, the exterior can char while the interior remains hard and unappetizing in texture. I tried 390°F, 370°F, and 350°F. While most recipes I looked up suggested 400°F, I found that a lower temperature worked best with my particular fryer (Ninja Air Fryer AF101).
I have made different cauliflower recipes in my air fryer. I absolutely love curried cauliflower bites with a crispy exterior and soft interior. I also had fun making buffalo style cauliflower “wings”. This is not a new concept, but it is here to stay. Here are 2 of my favorite air fryer cauliflower recipes. Feel free to double the ingredients and cook in batches. You can keep the cauliflower florets warm in a low oven.
Roasted Curried Cauliflower Bites with Yogurt Raita
This dish is a great appetizer or party snack with a dipping sauce. It can also be served as a side dish with the raita poured over the cauliflower as a sauce.
Ingredients:
Raita
- 1-1/2 cups whole milk yogurt
- 1/2 medium cucumber, peeled, seeds removed, and grated
- Juice of 1/2 a lemon
- 1/2 tsp ground cumin
- Sea salt and freshly ground pepper to taste
Cauliflower
- 1/2 large head of cauliflower, washed and core removed
- 1-1/2 TBS extra virgin olive oil or untoasted sesame oil
- 1-1/2 tsps curry powder
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
- Pinch of cayenne pepper (optional)
- Lemon wedge for serving
- 1 TBS chopped flat leaf parsley for garnish
Total time:35 min – Prep time:20 min – Cook time:15 min – Serves:2 people
Author: Nick
Directions:
Raita
1. In a medium bowl, combine the yogurt, cucumber, lemon, and cumin. Add salt and pepper to taste. Cover the bowl and put it in the refrigerator while you make the cauliflower.
Cauliflower
1. In a large bowl, mix together the olive oil, curry powder, cayenne, salt, and pepper. Break or cut the cauliflower into bite size pieces. Add the cauliflower to the bowl and toss to coat completely with the oil mixture.
2. Preheat your air fryer to 350°F. Place the seasoned cauliflower in a single layer in the fryer basket or plate. Set the timer to 15 minutes.
3. Cook the cauliflower for 5 minutes and shake the basket to rotate the florets. Cook another 5 minutes and check for a golden brown exterior and tender interior when pierced with a sharp knife. Continue to cook for approximately 5 minutes longer if needed.
4. Place the raita in a serving bowl with a spoon. Place the cauliflower in another serving bowl. Squeeze a little fresh lemon juice over the cauliflower. Garnish with the parsley.
5. Serve the cauliflower with the raita on the side for everyone to help themselves.
Buffalo Style Cauliflower “Wings” with Blue Cheese Dip
Ingredients:
Dip
- 1/4 cup sour cream
- 1/4 cup mayonnaise
- 1/4 crumbled blue cheese, such as Maytag
- 1-1/2 TBS fresh lemon juice
- 1 TBS half and half
- 1 scallion, minced
- Sea salt and freshly ground pepper to taste
Cauliflower
- 1/2 large head of cauliflower, washed and core removed
- 4 TBS melted butter
- 1/4 cup your favorite hot pepper sauce
- 3/4 cup panko bread crumbs (gluten free for Paleo)
- 1/2 tsp sea salt
- 1/2 tsp freshly ground black pepper
- Celery and carrot sticks for serving
Total time: 35 min – Prep time: 20 min – Cook time: 15 min – Serves: 2 people
Directions:
Dip
1. In a small bowl, mix together the sour cream, mayonnaise, blue cheese, half and half, lemon juice, and scallions. Add salt and pepper to taste.
2. Cover the dip and place it in the refrigerator until ready to serve.
Cauliflower
1. In a large bowl, mix together the butter and hot sauce. In another bowl, combine the bread crumb, salt, and pepper.
2. Break or cut the cauliflower into bite size pieces. Add the cauliflower to the bowl of sauce and toss to coat completely. Dip the cauliflower in the bread crumbs to coat evenly.
3. Preheat your air fryer to 350°F. Place the dressed cauliflower in a single layer in the fryer basket or plate. Set the timer to 15 minutes.
4. Cook the cauliflower for 5 minutes and shake the basket to rotate the florets. Cook another 5 minutes and check for a golden brown exterior and tender interior when pierced with a sharp knife. Continue to cook for approximately 5 minutes longer if needed.
5. Place the blue cheese dip in individual ramekins. Place the cauliflower in a serving bowl or basket lined with parchment paper. Serve the cauliflower and dip with celery and carrot sticks.
Additional Air Fryer Cauliflower Ideas
If you are looking for an easy air fryer roasted cauliflower recipe, just coat the florets in olive oil, season with salt and pepper, and air fry at 350°F for up to 15 minutes. These make a great side dish or can be blended into a cauliflower soup with some bone broth and heavy cream.
You can also make air fryer cauliflower steaks. Slice the 1/2 head of cauliflower into 1/4 to 1/2 inch steaks, coat with avocado or grapeseed oil, season with salt and pepper, and air fry at 350°F for up to 15 minutes. Serve these with a little barbeque or steak sauce brushed on top. Cauliflower steaks are a great vegetarian or vegan main course.
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