12 Best Vegan Cauliflower Recipes
These dishes are a fantastic place to start if you're new to cooking cauliflower. Serve each one as a stand-alone side dish or as a foundation for soups, salads, stir-fries, and more!
History Of Cauliflower
Early varieties of cauliflower were identified with the island of Cyprus in the Middle Ages, with Arab botanists Ibn al-‘Awwam and Ibn al-Baitar claiming its origin to be Cyprus in the 12th and 13th centuries. This relationship persisted throughout Western Europe, where cauliflower was known as Cyprus colewort, and there were substantial trade-in cauliflower seeds from Cyprus until well into the 16th century when the island was ruled by the French Lusignan monarchs.
Nutrition Facts Of Cauliflower
One cup (107g) of chopped cauliflower contains 27 calories, 2.1 grams of protein, 5.3 grams of carbs, and 0.3 grams of fat. Vitamin C, vitamin B6, and magnesium are all abundant in cauliflower. The USDA has provided the nutritional information listed below.
- Fibre: 2.1g
- Sugars: 2g
- Protein: 2.1g
- Vitamin C: 51.6mg
- Vitamin B6: 0.2mg
- Magnesium: 16mg
- Calories: 27
- Fat: 0.3g
- Sodium: 32.1mg
- Carbohydrates: 5.3g
Now let’s go to cook the best Vegan Cauliflower Recipes
Recipe 1: Chick-un Nuggets
- 1 cup low sodium vegetable broth
- 2 tablespoons Cornstarch
- 2½ cups butternut squash.
- 1 small head cauliflower.
- 1 red onion (diced).
- 4-6 garlic cloves minced.
- 2 tablespoons gingers paste.
- 2 tablespoons Butler Soy Curls
- 1½ cups chickpeas drained and rinsed.
- 1 cup peas frozen or fresh.
- Brown rice or whole-grain pasta.
How to cook:
- Over medium-high heat, sauté the onion in a small bit of water in a large fry pan.
- Add the garlic, ginger paste, and curry powder once they're tender.
- Cook on low heat for 3-5 minutes.
- Combine the veggie broth and cornstarch in a mixing bowl and whisk until smooth.
- Cover the saucepan with the broth mixture, butternut squash, cauliflower, coconut milk, maple syrup, chickpeas, and peas.
- Cook for 20-30 minutes over low-medium heat, until the veggies and squash are soft.
- Season with salt and pepper and serve with brown rice or whole-grain pasta.
- Serve with lime wedges and cilantro on the side.
Recipe 2: BBQ Cauliflower And Pineapple Pizza
- 1 teaspoon ground cumin.
- 1 Pinch cayenne pepper.
- 1 oil-free vegan whole wheat pizza crust.
- 1 cup chopped fresh pineapple.
- ¼ cup sliced scallions (green onions).
- ¼ cup chopped fresh cilantro.
- 3 cups bite-size cauliflower florets.
- ½ cup low-sugar barbecue sauce.
- ½ of a 15-oz. no-salt-added cannellini beans, rinsed and drained (¾ cup)
How to cook:
- Preheat the oven to 400 degrees Fahrenheit. Use parchment paper or a silicone baking mat to line a baking pan.
- Toss the cauliflower with ¼ cup of barbecue sauce in a medium mixing bowl.
- Mash beans with cumin and cayenne pepper in a small bowl.
- Place the pizza crust on the baking sheet that has been prepped.
- Cover crust with bean mixture, leaving a 12-inch border around the perimeter.
- Serve with pineapple and cauliflower mixture on top.
- Drizzle the remaining ¼ cup of barbecue sauce over the top.
- Bake for 15 to 20 minutes, or until the cauliflower is crisp-tender and the crust is browned around the edges.
- Add scallions and cilantro to finish.
- Cut the wedges in half.
Recipe 3: Cauliflower Ceviche
- Jalapeno pepper (or any others)
- Tomatoes (any size, shape, or colour as you want)
- Fresh lime juice
- Red onion (or as your wish)
How to cook:
- Just mix everything in a frying pan.
- Plus, the only cooking required is blanching the cauliflower in a pot of boiling water for a few minutes.
It's a pretty easy dish to make.
Recipe 4: Balsamic Glazed Roasted Cauliflower
- 1 large cauliflower
- 2 tomatoes
- 1 red onion, cut into wedges
- ½ lb green beans
- kosher salt.
- 4 tbsp extra-virgin olive oil
- 1 spoon vinegar
- ¼ spoon brown sugar
- ½ spoon fresh chopped parsley, for garnish.
How to cook:
- Preheat the oven to 400 degrees Fahrenheit. To make the cauliflower sit flat, remove the leaves and stem. Surround with tomatoes, onion wedges, and green beans in a large baking dish. Season the vegetables with salt and drizzle with oil.
- Whisk together the balsamic vinegar and brown sugar in a small saucepan over medium heat. Bring to a boil, then reduce heat to low. Simmer for about 15 minutes, or until the liquid has been reduced by half. Brush the glaze over the cauliflower, reserving a small amount for basting.
- Roast for 1 1/2 hours, basting frequently with glaze until brown and tender.
Before serving, garnish with parsley.
Recipe 5: Roasted Cauliflower-Broccoli Bowl With Tahini Hummus
- 250-300 g ready-to-eat quinoa.
- 2 cooked beetroots or sliced.
- large handful of baby spinach.
- 10-12 walnuts, toasted and chopped
- 500g pack cauliflower & broccoli florets
- 2 tbsp extra virgin olive oil
- 4 tbsp hummus.
- 1 lemon.
How to cook:
- Preheat oven to 200°C/180°C fan/gas 6 the night before. In a large roasting tray, combine the cauliflower and broccoli with the oil and a pinch of flaky sea salt. Roast for 25-30 minutes, or until golden brown and cooked through. Allow cooling completely before using.
- Divide the quinoa evenly between the two bowls. Place the beetroot slices on top, then the spinach, cauliflower, broccoli, and walnuts. In a small pot, combine the tahini, hummus, lemon juice, and 1 tablespoon water. Coat in the dressing before eating. Lemon slices are served on the side.
Recipe 6: Korean Air-Fried Cauliflower Wings
- Korean Gochujang Hot Sauce.
- Black pepper.
- Maple syrup.
- Lime wedge.
- Baking powder.
- Rice flour.
How to cook:
- You'll only need cornstarch, salt, pepper, and baking powder to start with the cauliflower. This is a simple spice that provides taste while also helping the batter stick to the cauliflower. Only five ingredients are required for the batter: all-purpose flour, cornstarch, baking powder, garlic powder, and cold water. Add the cold water after whisking together the first four ingredients.
- The batter should have a thick consistency, similar to pancake batter. In general, a wet batter does not function well in an air fryer because the batter typically drips off and falls into the fryer's bottom. It works well in traditional frying because the batter solidifies quickly in the heated oil. We can make the following dish with this recipe.
- Brush a little coating of oil on the air fryer basket, then set your battered cauliflower in a single layer in the air fryer, leaving space between each floret. Reduced-sodium soy sauce, honey, sesame oil, freshly grated ginger, chopped garlic, rice vinegar or apple cider vinegar, and one unusual ingredient called gochujang make up the sauce's foundation.
- If you're unfamiliar with gochujang, it's a Korean chilli sauce that can be bought in the Asian condiment area of your local supermarket. Lemon slices are served on the side.
Recipe 7: Red Onion And Charred Cauliflower Tacos
- 1 15-oz. can no-salt-added black bean.
- ¾ cup frozen roasted corn.
- 8 6-inch corn tortillas, warmed.
- 1 cup shredded red cabbage.
- ½ cup sliced scallions
- 1 10- to 12-oz. package fresh cauliflower florets • ½ of a medium red onion.
- ¾ cup jarred chipotle salsa, divided as your wish. • ¼ cup chopped fresh cilantro.
- Lime wedges.
How to cook:
- Preheat the oven to 450 degrees Fahrenheit. Using foil, line a 1510- inch baking pan. Any large cauliflower florets should be cut apart. In the preheated pan, mix the cauliflower, red onion, and 14 cups of the salsa to coat. Roast for 15 minutes, tossing once, or until cauliflower is soft and charred.
- Meanwhile, combine black beans, corn, and the remaining 12 cup salsa in a mixing dish.
- Fill tortillas with bean mixture. Cauliflower combination, cabbage, green onions, and cilantro are served on top. Lime wedges are served on the side.
Recipe 8: Cauliflower And White Bean Soup
- Thinly sliced scallions.
- Freshly black pepper.
- Lemon wedges.
- 3-4 cups cauliflower florets.
- 2 large russet potatoes, (4 cups) peeled and cubed• 1 white onion, chopped (1 cup)
- ½ cup chopped parsnip
- 4 teaspoons white miso paste
- 4 cloves garlic, minced.
How to cook:
- In a 5- to 6-quart Dutch oven, combine the potatoes, onion, parsnip, miso, garlic, and 4 cups water. Bring to a boil over high heat, then lower to a low heat setting. Cover and cook for 25 minutes, or until the veggies are soft. Lime wedges are served on the side.
- Transfer the mixture to a blender in batches, if necessary. Blend until smooth, covered. Return to the Dutch oven with the puréed mixture. Combine the cauliflower and beans in a mixing bowl. Bring to a boil over high heat, then lower to medium-low heat. Cook for 12 minutes, or until cauliflower is soft, covered.
- Add scallions and pepper to each serving. Lemon wedges are provided for squeezing.
Recipe 9: Indian-Spiced Cauliflower And Potato Casserole
- 1 cup brown rice
- 1 lb. potatoes, cut into ¾-inch pieces
- 4 cups small cauliflower florets
- ½ cup sliced carrot.
- 1 15-oz. can no-salt-added chickpeas.
- 1 15-oz. can no-salt-added tomato sauce
- 1 14.5-oz. can no-salt-added fire-roasted diced tomatoes, undrained
- ½ cup frozen peas
- ¼ cup chopped fresh cilantro (optional)
- 1 tablespoon ground cumin.
- 1 teaspoon sea salt
- ½ teaspoon ground ginger
- ½ teaspoon turmeric
- ⅛ to ¼ teaspoon cayenne pepper
- ⅛ teaspoon ground cinnamon
How to cook:
- Cumin, salt, ginger, turmeric, pepper, and cinnamon are combined in a small bowl. Remove from the equation.
- Preheat the oven to 375 degrees Fahrenheit. Bring 10 cups of water to a boil in a 6-quart Dutch oven. Add the rice and mix well. Bring to a boil, then reduce the heat. Cook for 15 minutes. Cook for 10 minutes after adding the potatoes. Cook for another 2 minutes after adding the cauliflower and carrot. (Vegetables will retain their crispness.) Return to the Dutch oven after draining.
- Combine the following four ingredients in a mixing bowl (through peas). Mix in the spice mixture. Fill a 3-quart rectangular baking dish halfway with the mixture. Cover and bake for 25 to 30 minutes, or until vegetables are soft and cooked through.
- Allow 10 minutes to rest before serving. Garnish with cilantro, if preferred.
Recipe 10: Sicilian Cauliflower Linguine
- 2 -3 tablespoons tomato paste.
- mellow white miso-1 tablespoon, dissolved in 3 tablespoons hot water.
- ½-1 cup golden raisins.
- Large pinch saffron.
- 3 tablespoons pine nut toasted.
- Chopped parsley
- 1 pound whole-grain linguine.
- 1 large head cauliflower, cut into florets.
- Red onions- 2, peeled, halved, and thinly sliced
- 4 cloves garlic, peeled.
How to cook:
- Follow the package directions for cooking the pasta. Drain and set aside 12 cups of the cooking water to keep warm.
- In a double boiler or steamer basket, steam the cauliflower for 6 minutes, or until soft. Drain and rinse until the water is cool. Remove from the equation.
- In a large saucepan, sauté the red onions over medium-high heat for 8 to 10 minutes, or until they are golden. To avoid the onions from sticking to the pan, add 1 to 2 teaspoons of water at a time.
- Cook for another minute after adding the garlic and tomato paste.
- Pour the soaking liquid over the dissolved miso, raisins, and saffron. Cook the mixture for 2 minutes on low heat.
- Stir in the steamed cauliflower until it is thoroughly heated, then add the prepared linguine.
Recipe 11: Bean And Cauliflower Rice Enchiladas
- 1 yellow onion – peeled and diced
- 8 corn tortillas
- cashew cream, to garnish
- 2 cloves of garlic – peeled and minced
- 1 fresh poblano pepper – stemmed, seeded and diced
- 18 ounces (2+ cups) red enchilada sauce
- ½ head cauliflower – riced
- 1 (15 ounces) can pinto beans – drained
- 2 fresh green onions – peeled and diced, to garnish
How to cook:
- Preheat the oven to 350 degrees Fahrenheit.
- To “rice” cauliflower, place it in a food processor and pulse it several times until it resembles rice.
- Combine onion, garlic, poblano, and riced cauliflower in a large sauté pan over medium heat. 5 – 7 minutes, sauté with a little water until softened and onion is transparent. Toss in the pinto beans and toss to combine. Remove the pan from the heat and set it aside.
- To make the enchiladas, pour about 14 to 13 cups of enchilada sauce into a baking dish and spread evenly.
- Warm each tortilla in a dry skillet over low heat before filling and rolling. (You may alternatively microwave tortillas wrapped in a moist towel for 30 seconds.)
- Spread a few tablespoons of the bean and rice mixture along the center of the tortilla, roll it up, and lay it in the baking dish with the closed edges down.
- Using the remaining tortillas and filling, repeat the process (I sometimes have one lunch worth left over to eat right then, or save for later). Spoon or ladle the remaining enchilada sauce over the enchiladas to completely coat them.
- Preheat oven to 350°F and bake for 25-30 minutes, or until enchiladas are heated. Cashew cream and green onions go on top.
Recipe 12: Sticky Sesame Cauliflower
- 1 small head of cauliflower, chopped: 6 1/2 cups florets
- Water: 1/4 cup
- Low-sodium soy sauce: 1/3 cup
- Pure maple or agave syrup: 1/4 cup
- Sesame seeds and scallions, for garnish
- Minced garlic: 1 tbsp
- Toasted sesame oil: 1 ½ tsp
- Powdered ginger: ½ tsp
- Rice vinegar: 1/4 cup
- Cornstarch or arrowroot powder: 1 1/2 tbsp
How to cook:
- Preheat the oven to 450 degrees Fahrenheit. Grease or line a baking pan with parchment paper.
- Cauliflower florets should be cut into florets, then sliced such that one side of each floret is flat.
- In a prepared baking pan, arrange the cookies in a single layer. On the center rack, bake for 10 minutes. Meanwhile, in a saucepan, combine the soy sauce, sugar, vinegar, garlic, sesame oil, and ginger.
- Bring the water to a boil. While you wait, whisk together the cornstarch and water until the cornstarch is completely dissolved, then slowly whisk it into the saucepan once it begins to boil.
- Cook for 2 minutes over medium heat, stirring often once it returns to a boil.
- Cook until the sauce has thickened.
- If desired, you can create the sauce ahead of time, and it will thicken as it sits in the fridge.
- Bake for another 10 minutes after flipping the cauliflower florets. Move the pan to the top rack and broil for 1-2 minutes if desired.
- The sauce should be poured over the florets. Serve with sesame seeds and optional scallions on top.
Health Benefits Of Eating Cauliflower
Cauliflower is a nutrient-dense vegetable with a long list of health benefits. It also includes unique plant components that may lower the risk of a variety of ailments, including cancer and heart disease. It's also weight-loss friendly and relatively simple to incorporate into your diet.
Here are some health benefits of cauliflower that have been scientifically proven:
- It’s high in fiber.
- It’s a very good source of choline.
- Good Source of many Antioxidants.
- Aid in Weight Loss.
- It contains almost every nutrient.
- It’s an effective alternative to grains.
- May help boost your immune function.
Cauliflower, like other cruciferous vegetables, has numerous health benefits. Cauliflower might be a good substitute for rice or mashed potatoes if you're attempting to cut back on carbs in your diet. Making that dietary switch not only lowers your calorie consumption (just 25 calories a cup!), but it also adds fiber to your diet, which can help you feel fuller for longer. Weight loss may be aided by a combination of calorie reduction and reduced snacking. I’ve tried to share with you the best Vegan Cauliflower Recipes you can try and let us know here which one do you like most.
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