A regular on the veggie platter, raw cauliflower is crunchy-crisp and fresh, almost nutty and sweet. Cauliflower is delicious cooked, too, of course—just be sure not to overcook for best texture and nutrient value. In fact, be sure to try this vegetable sautéed, with a bit of garlic, sea salt, and other spices. Or add it to a curry. Or use it as the basis of a casserole, preferably topped with cheese. It can even be cooked and mashed, like potatoes. The bright white florets are always lovely, but you can also sometimes find purple and green varieties to brighten your dishes!
Flavor Profile
- Milky sweet, slightly nutty
- Crispy/crunchy texture
How to Choose a Good One
- Choose clean, white, compact heads
- Head should be heavy for its size
- The bud clusters should not be separated
- Avoid heads with spots or dully colored
- Avoid heads with small flowers on them
- Size isn’t related to quality
- Heads with thick green leaves around them are fresher and better protected than those without
- Store a head of cauliflower in paper or plastic bag in the refrigerator, stem side down, for up to a week. Store pre-cut florets for one or two days in the refrigerator
- A medium-size head (about six inches in diameter and about two pounds) will serve four to six people
Peak Season
- Most plentiful in spring and fall, depending on area
- Available year round
Nutritional Highlights
- Excellent source of vitamin C, vitamin K, folate and fiber
- Very good source of vitamin B5, vitamin B6, omega-3 fatty acids, and manganese
- Good source of potassium, protein, phosphorus, vitamin B1, vitamin B2, vitamin B3, and magnesium
General Use
- Raw or cooked (steamed, sautéed, roasted, boiled, baked)
- Crudites with dips
- Salads
- Stir fries
- Omelets, quiche
- Soups and stews
- Popular in Indian cooking
- Gratins and other casseroles
- Can be puréed or mashed
- Can be exchanged for broccoli in many recipes
Complements
- Turmeric, fennel, garlic, red pepper, black pepper, white pepper, salt, curry powder, nutmeg
- Cheeses (often served with a cheese sauce), Parmesan
- Lemon
- Olive oil
- Pasta
- Bacon
- Leeks, mushrooms
- Eggs
