Easy Roasted Garlic Cauliflower is oven roasted cauliflower florets seasoned with garlic powder, onion powder, olive oil, parsley, salt, pepper topped with bread crumbs, Parmesan cheese and green onion.
This Easy Roasted Garlic Cauliflower is a simple, healthy dish that could be eaten on its own as a snack, appetizer or a side dish. The holidays are coming and this would be a great side dish for meat or seafood.
Cauliflower is an under related vegetable for a while until a couple years ago. Now, it is made into a healthier version of fried rice, pureed into a mashed potato, hummus, tortilla or a pizza crust.
I’m sure there many other ways you can use it as a substitute, just be creative.
There are reasons to add cauliflower to your diet. Per Healthline, it contains many nutrients that benefits our health. Another reason, it is easy to prepare and very versatile.
It can be eaten raw or cooked. It is commonly roasted, steamed or sauteed like Chop Suey. With its bland taste, it can easily pickup the flavor of herbs and spices.
It is something kids will enjoy if made into fried rice, pizza, mashed potato or mac and cheese. Happy kids, happy mom!
Health Benefits of Cauliflower
Here are a few reasons why adding this vegetable to your diet can benefit you. It is cheap yet it is immensely loaded with plant compounds that is great for your over all health.
(1) Cauliflower is a great source of vitamins and minerals that our body needs. It acts like a multi-vitamin.
(2) It is high in fiber which is great for our digestive health. One cup of cauliflower amounts to 3 grams of fiber, which is 10% of our daily needs.
(3) It promotes weight loss. It can fill you up and a cup of cauliflower is only 25 calories. As you can see, it is low in calories thus you can eat more and not gain weight.
(4) It is high in Vitamin C which is a great source of antioxidant that helps with inflammation. Thus, it can boost our immune system and reduce the risk of heart disease and cancer.
These are a few of the great benefits obtained from this nutritious vegetable. Head-on to Healthline if you are curious about the other benefits.
How to Buy and Store Cauliflower
(1) You can buy frozen or fresh cauliflower florets but I prefer to buy a fresh whole cauliflower. Look for firm, dense and unblemished vegetable with leaves looking fresh as well .
If it smells funny, tender in certain areas with black spots it has passed its prime. Whether it is the creamy white, orange or purple variety, color should be even and vibrant.
(2) If not using the whole cauliflower, just cut the amount of florets you need and wash it in running cold water.
Dry with paper towel.
(3) The main stem and leaves are also edible. Wash it thoroughly and cut into pieces, if you like. Everything is edible and nothing goes to waste.
(4) Don’t remove the florets on the main stalk if not using right away. Wrap in paper towel and store in a vented plastic. Leave the top open so it has ventilation. When there’s too much moisture, cauliflower can develop micro-organisms or black spots.
It stores well in the fridge vegetable bin for a week. Every 2 days, check that it is not developing black spots.
Remove florets with spots or just the areas with blemish. This is an indication that you should already cook it before it goes bad.
(5) Leftover florets freezes well. Remove all the florets and wash it thoroughly.
In a pot of boiling water, boil it for 2 minutes. Remove as soon as possible, so it keeps it crisp texture. Drain water, let it cool and dry with paper towel. Place in a well sealed container and store in the freezer for a few months.
No need to thaw when ready to cook.
How to Cook this Easy Roasted Garlic Cauliflower
(1) Cauliflower florets are seasoned with garlic powder, onion powder, parsley, salt, pepper and olive oil.
(2) Cover loosely in foil with a small opening on both sides. Bake for 30 minutes.
(3) Remove from oven. Sprinkle bread crumbs and Parmesan cheese.
(4) Broil without cover for 5 minutes to melt cheese and slightly brown the cauliflower.
(5) Remove from oven and garnish with green onion. Serve warm or cold as a snack or a side dish. Enjoy!
Easy Roasted Garlic Cauliflower
Ingredients
- 1 head cauliflower washed, dried and separated into florets
- 3 - 4 tablespoons olive oil
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1 1/2 tablespoons fresh or dried parsley chopped
- salt and pepper to taste
- ½ cup Parmesan cheese shredded
- 1 1/2 tablespoons bread crumbs
- 1 stalk green onion for garnish chopped
Instructions
- Preheat oven to 400 degrees F.
- In a bowl, toss-in cauliflower florets. Sprinkle garlic powder, onion powder, parsley, salt, pepper and olive oil. Mix well. Note: It was well seasoned even without salt.
- Spread cauliflower in baking sheet or casserole. Wrap loosely with foil sealing the sides and slightly leaving a small opening on the other sides so it doesn’t steam. Note: You can prepare and season directly in the casserole whichever you prefer. Less clean-up.
- Bake for 30 minutes covered. Remove from oven, sprinkle bread crumbs and Parmesan cheese over cauliflower and broil for 5 minutes to melt cheese and slightly brown the cauliflower. Check that it is not burning.
- Remove from oven. Garnish with green onion.
Notes
- About 1 ½ tablespoons of fresh minced garlic can be used instead of garlic powder. You can use more if you like.
- You can spray the oil olive if you have something like PAM.
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