20 simple and delicious cauliflower dishes

Cauliflower will help you quickly get rid of a couple of extra pounds, cleanse your body of accumulated toxins, and improve your overall health. Recipes, dietary and nutritious, do not differ in the complexity of culinary manipulations.

The results of cooking dishes based on a pretty vegetable are surprising in their satiety and appetizing aroma. The plant has not only unusual taste characteristics, but also a powerful arsenal of useful substances and low calorie content.

Creamy cauliflower soup

Photo: lozhka-povarezhka.ru
If you haven’t tried it before, then the time has come!

You will need:
350 g cauliflower, 150 g carrots, 150 g onions, 50 g rice, 200 ml cream, 800 ml water, 1 tbsp.
olive oil. Preparation:

Separate the cabbage into florets and coarsely chop the onions and carrots. Fry the onion in oil right in the pan, add the carrots and after 3 minutes add boiling water. Add rice, mix well and add cabbage. Season the soup and simmer for 15 minutes over medium heat. Grind the soup with a blender, add cream, stir and heat.

Cauliflower cutlets

Photo: obrazovannayasova2.ru
A very unusual recipe for cutlets with an original texture.

You will need:
1 kg of cauliflower, 2 eggs, herbs, spices, 80 g of flour.
Preparation:

Disassemble the cabbage into inflorescences and cook for 6 minutes after boiling. Drain the water and chop it finely with a knife. Add herbs, spices, eggs and flour for consistency. Place the cutlets in the pan with a spoon.

How to cook frozen cabbage?

In order to receive valuable vitamins in winter, many housewives freeze vegetables, fruits and berries. Cauliflower can also be frozen for delicious and nutritious meals during the winter.

Ingredients:

• 550 g vegetable inflorescences;
• 320 ml water;
• 17 g flour;
• spices, oil.

Preparation:

1. Take the frozen inflorescences out of the freezer and immediately add them to boiling water and cook for 10 minutes.
2. Then lightly dry and pour into hot oil, sprinkle with flour and pepper, fry until golden.

Whole cauliflower in the oven

Photo: recipe-borscha.ru
We tell you how to deliciously bake cauliflower completely so that it is perfectly cooked.

You will need:
1 head of cauliflower, 1 clove of garlic, 30 g of butter, salt.
Preparation:

Rinse the cabbage well, wrap in foil and bake for 50 minutes at 180 degrees. Unwrap it and brush it with melted butter, garlic and salt. And then put it back in the oven for 15 minutes.

Cauliflower with beans

Photo: koolinar.ru
Canned red beans in tomato are exactly what you need for this dish!

You will need:
1 head of cauliflower, 1 can of beans, 300 g of white cabbage, 1 onion, 1 glass of tomato juice, 1 bunch of cilantro, spices.
Preparation:

Chop and fry the cauliflower and onion until golden brown. Add chopped white cabbage to it and simmer everything together for a couple of minutes. Pour in the tomato juice, close the lid and simmer for another 12 minutes. At the end, add beans with spices, mix, heat well and add chopped cilantro.

Dish options

With added zucchini

Cauliflower can be baked in the oven using the same method with the addition of zucchini . Zucchini is healthy, low in calories, and can be combined with a variety of foods due to its neutral taste. It is considered a dietary vegetable, so it will not spoil the dish.

There is no need to make drastic changes to the recipe, you just need to take half the specified amount of cabbage and the same amount of zucchini. Wash the zucchini, remove the skin and seeds and cut into cubes. There is no need to pre-boil the zucchini; they will bake in the sauce and acquire a delicate, soft consistency. Mix zucchini with cabbage inflorescences and pour over the sauce prepared according to the recipe. The rest remains unchanged.

A few more delicious and simple recipes for your table. Cauliflower in the oven: in breadcrumbs, in batter, with potatoes and other vegetables, with meat, with eggs and cheese, with minced meat, with cream, omelet, in bechamel sauce.

With soy sauce

In this version of the recipe you need to replace salt with soy sauce . This is a salty ingredient; if you add additional salt to the dish, the dish will no longer be dietary. Salt retains fluid in the body. The recipe remains the same, except for replacing the salt with soy sauce. It will add a spicy flavor to the dish and a slightly oriental note.

With dill

Greenery lovers will love the addition of dill to the dish. It’s better to take fresh herbs and rinse them under running cold water, so the dill will become even more aromatic . Tear soft branches from thick and hard stems and chop finely.

You can mix cabbage inflorescences with dill, but it is more convenient to add it to the sauce and mix thoroughly, then pour over the cauliflower.

Attention : A dish with the addition of dill will acquire a pleasant hue, aroma, and taste. Dill is low in calories, so cabbage will not lose its dietary properties.

With low-fat kefir

For those who do not like sour cream or do not have natural yogurt available, the option with low-fat kefir is suitable. In this case, simply replace the amount of sour cream with a double portion of kefir. Since kefir is low-fat, the calorie content of the dish will further decrease, but a slight sourness will appear in the taste. During the baking process, kefir will curdle under the influence of high temperature, and excess liquid will evaporate . There is no need to be afraid that the cabbage will cook.

With onion

For lovers of spicy taste, a recipe for baked cauliflower with onions will suit you. You will need about 150 grams of onion. The peculiarity is that before baking the onions need to be simmered in a frying pan to give them softness.

But we must not forget that the dish is dietary, so you can only sprinkle the frying pan with oil, and the onion will release its own juice, in which it must be simmered under the lid. Stew the onion, mix with the cauliflower, pour in the sauce, sprinkle with cheese and bake in the oven under the same conditions.

With Chiken

If you want to cook a hearty, but at the same time dietary dish, then you can add chicken to the cauliflower . It is better if it is a chicken breast boiled in advance. It is nutritious and low in calories. It will fill you up perfectly and won’t add extra pounds. At the same time, chicken breast meat is a healthy source of protein.

1. To prepare the dish, you will need the ingredients from the basic recipe and 200 grams of boiled chicken breast.
2. The breast can be disassembled into fibers, but it is more convenient to cut it into small pieces with a knife.
3. Place cabbage inflorescences on the bottom of the mold as the first layer, pieces of boiled meat on top and pour in the sauce, sprinkle with cheese on top.
4. Bake the same amount in the oven.

The calorie content of the dish will increase, as will the nutritional value. You can limit yourself to a reduced portion, but at the same time get satiety, which will last longer due to the larger amount of protein.

You can find out more about how to bake cauliflower with chicken here.

As you can see, you can cook cauliflower in the oven in a variety of ways using several types of products . The final result will depend on the taste preferences of the hostess or her family members.

We recommend watching a video about making cauliflower casserole with chicken:

Cauliflower with egg and cheese

Photo: mikrovolnovochki.ru
An alternative way to bake cauliflower easily and tasty.

You will need:
400 g cauliflower, 120 g cheese, 1 tsp.
butter, spices, 2 eggs, 100 ml sour cream or milk. Preparation:

Disassemble the cabbage into inflorescences and cook it in boiling water for 3 minutes. When the water has drained, put it in a mold and fill it with eggs beaten with milk and spices. Top everything with grated cheese and bake for about half an hour at 180 degrees.

How to cook cauliflower: 12 quick and tasty recipes

The use of vegetables in weight loss

A huge number of low-calorie and tasty dishes can be prepared from this type of product. Cauliflower can gently cleanse the body, has a beneficial effect on metabolic processes, and can also remove fluid and relieve swelling. It can not only saturate the body, but also resist the accumulation of fat mass in humans.

The vegetable is quite easy to introduce into your daily diet. Salads and soups, vegetable stews are prepared with it. It can become the basis of a diet for weight loss.

A shortened express option for weight loss involves eating the vegetable for three days. At the beginning of the diet, consume one and a half kilos of fresh produce all day long. The second and third days are distinguished by the use of boiled product in the same volume. At the same time, during the fasting period you can lose up to 3 kilograms of excess weight.

Another dietary option based on this product would be an example of a weekly fast. It allows you to lose up to five kilos of excess weight. In this case, you need to eat at least 4 times a day. A third of the entire diet should be a “colored” ingredient. In addition to vegetables, you can eat meat and eggs, as well as fish. Buckwheat or oatmeal are responsible for the carbohydrate part of the diet.

Cauliflower with mushrooms

Photo: vitablog.ru
Be sure to try adding smoked paprika to the dish!

You will need:
1 head of cauliflower, 2 onions, 1 carrot, 350 g of mushrooms, 1 tsp.
smoked paprika, 2 tbsp. sour cream, spices. Preparation:

Lightly cook the cabbage for 2-3 minutes, and during this time prepare a frying mixture of finely chopped onions and carrots. Add mushroom slices to them and fry until the liquid evaporates. Place cauliflower and spices in a frying pan and simmer until done. A couple of minutes before the end, add sour cream.

Cauliflower cutlets with minced meat

Photo: willbeua.com
Nourishing, healthy and very unusual.

You will need:
500 g minced meat, 200 g cauliflower, 1 egg, 1 tbsp.
mayonnaise, 1 onion, spices. Preparation:

Cook the cauliflower for 5-7 minutes after boiling, chop with a knife and mix with the minced meat. Finely chop the onion there, add mayonnaise with spices and an egg. Form cutlets, bread as desired and fry.

Sauerkraut with beets and celery

Bright, spicy, slightly spicy sauerkraut with beets without adding vinegar. This dish speeds up metabolic processes in the body, so be sure to include it in your PP diet.

KBJU per 100 g: 26/2/0.2/5.

Ingredients:

• Cabbage – 950 g.
• Beets – 1 pc.
• Garlic – 4 cloves.
• Celery – 30 g.
• Hot pepper – ½ pc.
• Bay leaf – 1 pc.
• Black peppercorns – 6 pcs.
• Allspice – 2 pcs.
• Water – 1 l.

Preparation:

1. Cut the head of cabbage in half, remove the stalk, and cut into several large pieces.
2. Boil about a liter of water in a saucepan, add cabbage, blanch for 1-2 minutes. Then, using a slotted spoon, transfer to a colander to drain the water.
3. Now put peppercorns, bay leaves, a few sprigs of celery, and salt into the same pan with water. Boil the brine for a couple of minutes after boiling.
4. At the bottom of the jar in which we will ferment the cabbage, place slices of beets, slices of garlic, a little hot pepper and a layer of blanched cabbage. Repeat layers, fill the jar.
5. Fill everything with the prepared hot brine and place a stalk of celery on top. Cover the jar with a paper napkin. Leave at room temperature for 5–7 days, then store in a tightly closed jar in the refrigerator.

Cauliflower rice

Photo: farmfreshtoyou.com
Sounds fantastic, doesn't it? A side dish with a minimum of calories!

You will need:
300 g cauliflower, half an onion, 1 clove of garlic, 1 protein.
Preparation:

Grind the cauliflower in a blender to the size of rice or grate it. Fry the onion with garlic and protein, constantly breaking the protein into pieces. Add cabbage and spices to taste, and fry everything together for 3-5 minutes until cooked, stirring constantly.

What foods are suitable for the diet?

To properly prepare dietary cabbage casserole, you need to understand what a dietary dish is . Dishes are considered dietary if they contain no more than 150 calories per 100 grams. The cooking method is either steaming or baking without a large amount of fat; stewing and simmering under a lid is also considered a dietary method. In no case should a fried or fatty dish seasoned with hot, high-calorie sauces be called dietary.

Dietary dishes are:

• medicinal;
• preventive.

After all, the goal of dietary nutrition can be not only weight loss, but also the treatment of certain diseases or maintaining normal health. Therefore, any dietary menu must correspond to the correct ratio of proteins, fats and carbohydrates , as well as a certain calorie content.

Important : Dietary, and also medical nutrition, is a powerful preventive, but no less powerful therapeutic effect on the body, with the aim of strengthening and maintaining health. The term “diet” means a way of life, and also a diet.

It is not for nothing that cauliflower is considered a dietary vegetable . It is low in calories and easily absorbed by the body. It contains a lot of fiber and vegetable protein. This type of cabbage is combined with other products and can be the basis for preparing light soups, casseroles, vegetable stews and salads. Cauliflower contains: vitamins A and C, PP and B6, potassium and calcium, sodium and magnesium, iron and phosphorus.

One of the recipes based on this healthy vegetable is dietary cauliflower in the oven. This recipe is low in calories, easy to prepare and has an ideal ratio of calories, protein, fat and carbohydrates. The dish will be useful for those who want to lose weight or maintain weight in ideal shape. It is suitable for people with liver, gallbladder, intestinal diseases or constipation. Cauliflower, the basis of this dish, is useful for lowering cholesterol levels and strengthening blood vessels.

But this vegetable can also be dangerous for a certain category of people. People with high stomach acidity, kidney disease, who have undergone surgery in the peritoneal or chest area, or with manifestations of gout should not eat cauliflower dishes! The purines contained in cauliflower lead to an increase in the concentration of uric acid, which is unacceptable for gout. This causes a relapse of the disease!

If there are no contraindications, then dietary cabbage in the oven is an ideal option for dinner or a healthy snack . This dish contains 66 calories per 100 grams. / protein – 7 g., / carbohydrates – 5 g. / fat 1.4 g.

Next, we will give recipes according to which you can prepare tender and tasty baked cabbage, and show photos of ready-made dishes.

Vegetable soup with cauliflower

Photo: zen.yandex.ru
A flavorful and very light soup without meat or excess fat.

You will need:
1.5 liters of water, 500 g of cauliflower, 1 carrot, 3 potatoes, 1 onion, 2 tbsp.
olive oil, spices, herbs. Preparation:

Cut the potatoes into small cubes, add water and boil. After 15 minutes, add the cauliflower florets, and during this time chop and fry the onion and carrots. After 7 minutes, add the roast to the soup, season, boil until tender and garnish with herbs.

General recommendations

Recipes from cabbage inflorescences for weight loss will be effective if you comply with a number of requirements. The following tips will help you correct your figure or lose a significant amount of excess weight:

• When losing weight, don’t limit yourself to just the vegetable component. Chicken fillet is allowed, so you can afford to eat it, for example, in soup. Don’t rush to cut the loaf for the first course; the feeling of fullness will be present even without it.
• Treat yourself to some low-calorie fruit. Favorite foods when losing weight will help you not to break down and maintain the diet to the end.
• At lunchtime, complement the list of dishes with a vegetable salad. This is an additional portion of vitamins and variety in the dietary menu.

Cauliflower casserole with cottage cheese

Photo: icook.to
How do you like this combination? Did we manage to surprise you?

You will need:
200 g cauliflower, 100 g cottage cheese, 2 eggs, 100 g cheese.
Preparation:

Cook the cauliflower for 5 minutes and drain well. Chop it into medium-sized pieces and simply mix with the rest of the ingredients. Place in a mold and bake for half an hour at 180 degrees.

12 original recipes for cauliflower in batter

Pros of the diet

Delving into the intricacies of weight loss techniques, you should focus on the following advantages that distinguish the diet from others:

• Everyone can choose a suitable menu, focusing on their own feelings and tastes.
• The product is quite nutritious, so those losing weight do not feel hungry.
• The diet is easy to tolerate and brings guaranteed weight loss results.
• By using the “cabbage” method of eating for a week, you can easily get rid of 5-8 kilograms of excess weight.

For noticeable results, you should adhere to strict gastronomic restrictions and combine proper nutrition with regular physical activity.

Cauliflower in cheese and mustard batter

Photo: unipack-ug.ru
With ordinary batter everything is clear, but we offer this recipe!

You will need:
1 head of cauliflower, 2 eggs, 2 tbsp.
sour cream, 100 g cheese, 2 tsp. mustard powder, 3 tbsp. flour, a pinch of soda, 1 tsp. dry herbs. Preparation:

Beat the eggs, add grated cheese and all the other ingredients for the batter with soda and herbs. Cut the cabbage into florets, boil for a couple of minutes, dip in batter and fry.

Recipe "Nutritionist's Dream"

Cauliflower is rich in vitamins, minerals, contains proteins, and has a fine cellular structure. In short, a nutritionists dream. We bring to your attention a gentle and quick way to prepare cauliflower, thanks to which it turns out tender and appetizing, saving maximum vitamins. You will need:

• one carrot;
• 150 ml milk;
• 400 g cauliflower;
• one onion;
• one bell pepper;
• tomato paste - one tbsp. l.;
• spices (to taste);
• salt (to taste).

You should have three servings, which you can make in half an hour. Make this recipe for stewed cauliflower with vegetables like this:

1. Chop the onion and sauté in a small amount of vegetable oil. Add chopped bell pepper and grated carrots, simmer for a couple of minutes.
2. Add milk and tomato paste to the vegetables and heat through.
3. Place the chopped cauliflower in a frying pan, stir well, cover with a lid and simmer for 10 minutes. over moderate heat.
4. Next, pepper and salt the dish, add your favorite spices and herbs, cover with a lid and simmer for another 5 minutes.
5. Turn off the heat and let the cabbage stand covered for another 10 minutes.

Now start eating. This cabbage is suitable as a side dish for any dish; it can be eaten simply with hard cheese and a piece of black bread.

Cauliflower cutlets with semolina

Photo: zen.yandex.ru
An amazing lean and dietary recipe for tender cutlets.

You will need:
350 g cauliflower, 3 tbsp.
semolina, 1 egg, spices, 50 g breadcrumbs. Preparation:

Boil the cabbage for 3-5 minutes after boiling and blend it in a blender. Add semolina, egg and spices to the minced cabbage, mix and leave for 15 minutes. Form cutlets, roll in breadcrumbs and fry or bake.

Stuffed cauliflower

Photo: pinterest.ru
The dish only seems very intricate, but in fact it is quite simple!

You will need:
1 head of cauliflower, 6 tbsp.
breadcrumbs, 5 tbsp. grated cheese, spices, olive oil, 200 g cream cheese, 1 egg, 300 g spinach, 1 onion, 2 cloves of garlic, herbs, zest of 2 lemons. Preparation:

Turn the cabbage over, carefully cut out parts of the stalk so that the inflorescences do not fall apart, and cook it for 7 minutes. Chop the onion and garlic and lightly fry, and then add spinach, herbs and zest with spices.

Mix the filling with half the crackers, cheese and egg in a blender and carefully fill the head of cabbage. Place the cabbage on parchment, brush with olive oil, sprinkle with spices and remaining breadcrumbs. Bake for 45 minutes in the oven at 200 degrees.

Cauliflower with rice

Photo: neboleyka.info
An excellent side dish for chicken or fish!

You will need:
200 g of cauliflower, 0.5 cups of rice, 1 onion, 1 carrot, 0.5 cups of frozen peas, spices.
Preparation:

Boil the rice until half cooked. Finely chop the onion and garlic and fry, and then add the grated carrots and simmer for 5 minutes. Cut the cauliflower into florets, lightly boil and add to the rest of the vegetables along with the peas. Add rice and pour in a little cabbage broth or water, season the dish and simmer for another 15 minutes.

Recipe for cooking in breadcrumbs

Breaded fried vegetables are a good choice for a side dish for meat dishes.

Ingredients:

• 850 g cabbage inflorescences;
• 115 g ground crackers;
• two large eggs;
• spices to taste.

Preparation:

1. Beat the eggs into a small bowl and whisk together with salt and pepper.
2. Boil the inflorescences for five minutes and transfer to a sieve to remove all the liquid.
3. Heat the oil in a frying pan, take pieces of the vegetable, dip them in the egg mixture, sprinkle with dried breading and fry until golden brown.

Chicken soup with cauliflower and peas

Photo: hooka-mimi.ru
Interestingly, this recipe includes canned peas with all the liquid.

You will need:
300 g chicken, 250 g cauliflower, 1 liter of water, 1 can of peas, 1 onion, 1 carrot, 100 g processed cheese.
Preparation:

Coarsely chop the fillet, add water and simmer for half an hour. Chop the onion, grate the carrots and prepare a classic fry. Add cauliflower florets to the pan and simmer for another 5 minutes. Pour in the peas, and after 5 minutes add the roast and spices. After 3 minutes, add the melted cheese and, when it has dissolved, remove the soup from the stove.

What to cook with pumpkin: 15 delicious recipes

Cauliflower with pumpkin and peppers

Photo: kartinkin.net
If desired, add grated cheese, seeds or nuts to the dish.

You will need:
1 head of cauliflower, 200 g pumpkin, 1 pepper, 1 red onion, 50 ml each of butter and olive oil, spices.
Preparation:

Grind the cabbage in a blender and finely chop the remaining vegetables into cubes. Mix the oil and fry the pumpkin with peppers and onions halfway through for 3 minutes. In the second half, fry the cauliflower separately, stirring constantly. After 5-7 minutes, add spices and vegetables and mix everything well.

Adviсe

Experienced chefs advise the following:

• A seasoning like turmeric goes well with cauliflower. It gives vegetables a slightly spicy aroma and bright color.
• If desired, you can add soy sauce instead of salt to the dish we are considering.
• If you have the opportunity, use fresh rather than dried basil leaves.

Cauliflower with chicken in the oven

Photo: bestlj.ru
Another universal casserole recipe that will never get boring.

You will need:
300 g chicken, 600 g cauliflower, 3 eggs, 200 ml cream, 150 g cheese, spices.
Preparation:

Boil the cabbage for 3-4 minutes and place the inflorescences in the mold. Cut the chicken into smaller pieces, lightly fry with spices and place on top. Mix the eggs with cream and seasonings and pour over the casserole. After that, sprinkle it with grated cheese and put it in the oven for 30-40 minutes at 180 degrees.

Cauliflower in curry sauce

Photo: zen.yandex.ua
An exotic-looking sauce, but it’s easy to prepare.

You will need:
1 head of cauliflower, 60 ml olive oil, spices, 140 ml yoghurt, 40 g leeks, a pinch of chili flakes, juice and zest of half a lemon, 0.5 tsp.
ground cumin, 2 tsp. curry. Preparation:

Finely chop the onion and fry it in a spoon of olive oil. Add all the spices and heat for just a minute, and then stir in the yogurt, lemon juice and zest.

Coarsely chop the cabbage, rub with oil and spices, wrap in foil and bake for 10 minutes at 240 degrees. Then unwrap and leave for another 10 minutes, and then turn the pieces over and put them in the oven again. Before serving, add sauce to the cabbage.

Cauliflower Pie

Photo: foodlustpeoplelove.com
A quick and easy cauliflower pie that even beginners can make.

You will need:
800 g cauliflower, 250 ml cream, 3 eggs, 100 g cheese, 1 onion, spices, 350 g flour, 125 g butter, 150 ml kefir.
Preparation:

Knead the dough from flour, kefir, softened butter and 1 egg, and leave it in the refrigerator for an hour. Separate the cabbage into florets, chop the onion, place them in a frying pan and add 250 ml of water. Simmer everything with spices for 8-10 minutes and cool.

Roll out the dough into a mold, lay out the filling and fill with beaten eggs, cream and grated cheese. Adjust the sides of the pie and bake for 40-50 minutes at 180 degrees.

Diet menu for 3 days

Sample diet menu in the table for 3 days: