Cauliflower is traditionally the go-to substitute for chicken wings for flexitarian or plant-based diets. However, this cruciferous vegetable is far more versatile than its trendy “wing” persona suggests. Beyond its ability to mimic the texture of meat, cauliflower can be transformed into a variety of dishes that showcase its adaptability and nutritional benefits. From creamy sauces to hearty soups, this humble vegetable deserves a place in your kitchen beyond the fryer.
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What types of dishes can you use cauliflower in?
The mild flavor and unique texture make cauliflower an ideal base for a wide variety of dishes. Unlike other vegetables, cauliflower can seamlessly transform into creamy purées, serve as a grain substitute in dishes like cauliflower rice, and even become the star of a savory steak. It’s perfect for absorbing spices and sauces, allowing the flavors to shine in everything from curries to casseroles. Whether roasted, steamed, or blended, cauliflower can be a culinary chameleon, adapting to any meal you envision.
What are cauliflower’s nutrients?
Cauliflower is more than just a versatile ingredient; it’s also a nutritional powerhouse. Packed with vitamins C and K, fiber, and antioxidants, it supports immune function, bone health, and digestion. Its low-calorie content makes it an ideal choice for those looking to maintain a healthy diet without sacrificing flavor or satiety. Cauliflower’s anti-inflammatory properties also contribute to overall well-being, making it a valuable addition to any meal. By incorporating cauliflower in more than just wings, you can enjoy these benefits daily.
Which cuisines use cauliflower?
Cauliflower’s versatility is celebrated in cuisines around the world, making it a global favorite. In Indian cuisine, it’s often featured in dishes like aloo gobi, where it’s paired with potatoes and spices for a flavorful vegetarian dish. Italian kitchens use it in pasta dishes, blending it into sauces or roasting it for added texture. Middle Eastern cuisines incorporate cauliflower into dips like baba ganoush, offering a smoky, creamy alternative to traditional versions.
Chick-fil-A
Plus, even popular American fast-food chains have used the humble cauliflower as a vegetarian offering for their fans. Both Dave’s Hot Chicken and Chick-fil-A embraced the vegetable as the chicken substitute in their respective meatless sandwiches.
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10 cauliflower recipes for every day of the week
Move beyond cauliflower wings with the below innovative recipes that highlight the vegetable’s full potential.
Mia Syn
1 Garlicky Herb-Roasted Whole Cauliflower
No need for food waste here! Roast the whole cauliflower head for a hearty centerpiece topped with a dreamy garlicky herb sauce.
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Luke Albert
2Cauliflower Cheese Soup
This soup offers a creamy, comforting option that’s perfect for cold days.
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Robin Robertson
3Spicy Buffalo Cauliflower Mac and Cheese
Classic mac and cheese gets a nutritious addition with spicy cauliflower in this easy-to-make recipe.
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Lauren Toyota
4Buffalo Cauliflower Sandwich
Unbelievably crispy cauliflower is the centerpiece for this mouthwatering sandwich.
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Oliver Barth
5Riced Cauliflower Bowl With Chickpeas and Pistachio Dukkah
Riced cauliflower offers a low-carb option in this turmeric, coconut milk, and spinach bowl.
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Danielle Keith
6Cheesy Cauliflower Potato Casserole
Gluten-free? No problem! This potato casserole is just as savory, creamy, and healthy as its gluten counterpart.
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Hannah Sunderani
7Loaded Vegan Spicy Cauliflower Nachos
Chips? Never heard of ‘em! These flavorful nachos are cheesy, quick to make, and utilize cauliflower in place of tortilla chips.
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Mixed & Measured
8Cauliflower Lime and White Bean Soup
Soup season is the best season. Whip up this quick soup for a zesty, protein-rich weeknight meal.
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Jackie Sobon
9Cauliflower-Cashew Crostini With Tapenade
Wow dinner guests with a sneakily simple portabello tapenade atop a melt-in-your-mouth cauli-cashew cream.
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Murdoch Books
10Raw Coconut Cauliflower Stir-Fry in Zesty Lime Dressing
Craving something crunchy and refreshing? This bowl of fresh vegetables is the ultimate lunch complete with a creamy lime-and-tamari marinade.
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Aruka Sanchir (@ruukes) is the Senior Digital Editor at VegNews.
