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Sautéed Cauliflower Recipe

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This sautéed cauliflower recipe is so good and so addictive! The cauliflower florets cook in the skillet in no time and make a great side dish with many different types of meat.

Sautéed Cauliflower with tomato sauce and parsley

Crispy Sautéed Cauliflower

This super flavorful Sautéed Cauliflower recipe comes together quickly and easily. The cauliflower florets are sautéed on high heat for a few minutes until they get golden brown. Then the temperature is turned to medium, and sautéed until the florets are medium soft. Everything is finished with tomato sauce and sprinkled with chopped parsley or parmesan cheese on top.

Cauliflower makes a perfect quick side dish, it can be sauteed, baked grilled, or steamed! It pairs perfectly with different kinds of meat, grilled or roasted fish veggie bowls, or just as a snack.

I like to combine these sautéed cauliflower florets with baked, grilled, or pan-seared salmon, along with this lentils and rice dish or just as a snack. The tomato glaze is a great finish giving the cauliflower florets the perfect sweet and sour umami flavor.

Health Benefits Of Cauliflower

Cauliflower provides many health benefits, it’s high in fiber and a great source of antioxidants, and paired with a great source of protein like fish or chicken it makes a full meal. It’s packed with many vitamins and minerals such as vitamins C, B6, K, potassium, magnesium, etc.

What you’ll need for Sautéed cauliflower

The ingredients you’ll need for this cauliflower recipe are pretty simple and straightforward:

  • cauliflower florets – can be cut in any size you want, I always make sure to cut equal pieces so they cook evenly;
  • tomato sauce or tomato paste – I like to keep my recipes flexible whenever I can, so you can use either tomato paste, tomato sauce, or marinara of choice. If using marinara or tomato sauce it’s always good to give it a quick blend and make sure there are not big tomato chunks.
  • olive oil
  • seasonings – I like to keep the seasonings simple using only salt and pepper, but if you have a powdered vegetable seasoning you like I’d include that one as well.

How to cut cauliflower florets

Cutting cauliflower florets is much easier than you think! I like to do this in two different ways so that’s what I am sharing today:

  1. Turn the cauloflower with the stem facing up. Then starting from the bottom with small knife cut each floret individually removing it from the stem.
  2. Cut the caulifloer in quarters, remove the stem and divide the florets with your hands.

Both ways are handy but I prefer the first way as it’s making it less messy.

How do you sautée cauliflower

Sautéing cauliflower is super easy and makes a crispy and flavorful cauliflower every time! Here is step-by-step instructions on how to perfectly sautee cauliflower every time!

  • Preheat a nonstick pan over high heat and add the olive oil in. Add in the cauliflower florets and cook for 5 minutes stirring every 30-40 seconds.
  • Once the cauliflower gets color on the outside lower the heat down to medium or medium-low, season with salt and pepper, and continue cooking for another 10 minutes stirring every minute or so.
  • 2-3 minutes before the end add the tomato sauce or tomato paste along with the water and cook until the rest of the time. Leave the cauliflower to cool down in the pan for 10 minutes.

The end result should be crispy cauliflower that’s not soft and mushy.

Optionall toppings

A few optional add-ins that go well with the florets are:

  • parlsey or cilantro I like to dice them thinly and spinkly them on top of the florets.
  • garlic slices – you can add them along with the tomato or few minutes before;
  • parmesan, grated for serving on top;

You’ll also love to try:

Greek Zucchini Fritters
Mediterranean Roasted Vegetables
Socca – Chickpea Pancakes

Sautéed Cauliflower

This sautéed cauliflower recipe is so good and so addictive! The cauliflower florets cook in the skillet in no time and make a great side dish with many different meats.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Appetizer, Side Dish
Cuisine: Mediterranean
Servings: 4 servings

Ingredients

  • 500 g 1 pound cauliflower florets
  • 40 g olive oil
  • 3 tbsp 80g tomato sauce or 1 tbsp tomato paste
  • 3 tbsp water if using tomato paste use 5 tbsp water or more
  • salt and pepper to taste
  • 1 tsp Vegeta seasoning (optional)

Instructions

  • Preheat a pan over medium heat and add the olive oil in. Continue and add the cauliflower florets along with the salt.
  • Cook for 5 minutes or until the cauliflower gets color on the outside, Stirr every 30 seconds or so.
  • Once the cauliflower gets color lower the heat down to medium add the rest of the salt and cook another 10 minutes.
  • 2-3 minutes before the end add the tomato sauce along with the water and stir those in until everything has been incorporated.
  • Leave the cauliflower to cool down in the pan for another 10 minutes.
  • Optionally top everything with chopped parsley, grated parmesan, or thin garlic slices added along with the tomato sauce.

Notes

Tomato sauce or tomato paste can both be swapped for one another. One thing I’d make sure is to blend the tomato sauce if there are big chunks of tomatoes in the tomato sauce.
 
 

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