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PointsPlus Sautéed Cauliflower and Tomatoes Recipe

PointsPlus Sautéed Cauliflower and Tomatoes Recipe

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  • 4 teaspoons extra-virgin olive oil
  • 8 cups fresh cauliflower florets
  • 2 cups grape tomatoes, halved
  • 1 tablespoon garlic, minced
  • 3/4 teaspoons kosher salt
  • 1/2 teaspoon freshly ground black pepper


In a large, deep 12-inch nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Add the cauliflower. Cover and cook, stirring occasionally and adding 1-2 tablespoons water, if needed, until the cauliflower is golden in spots and almost tender, about 6-8 minutes.

Add the remaining oil, tomatoes, garlic, salt, and pepper. Cook, stirring, until the tomatoes soften and cauliflower is tender, about 3 minutes.

Nutritional Facts


Calories Per Serving75

Folate equivalent (total)90µg23%

Sautéed Cauliflower

This flavorful cauliflower recipe has become one of my favorite side dishes. It's a simple and delicious recipe that I make quite often.

Cauliflower is such a versatile vegetable. I make it very often for my family, so I'm always on the lookout for new and interesting ways to prepare it. This tasty recipe fits the bill perfectly!

Easy Cauliflower Stir-Fired with Tomatoes

Easy stir-fry recipe: cauliflower stir-fried with tomatoes and tomato sauce.

In this special warm spring season, I am a big fan of sweet and sour taste. Just around 2 days ago, I just make the sweet and sour pork with pineapple, which turn out to be a good choice. There is a saying that sour taste can help to improve the appetite and sweet taste brings people the feeling of happiness. I totally agree!This is a vegan stir-fried recipe mainly with two healthy ingredients: cauliflower and tomatoes. Besides, I also add some garlic sprouts for extra flavor.

I use half of a whole cauliflower, one tomato, one garlic sprout and 2 tablespoons of ketchup. If you do not like the processed ketchup, just add another tomato and make the dish totally whole food.

Stewed Cauliflower With Red Onions and Tomatoes

The authentic version of this Greek vegetable dish calls for twice as much olive oil. I like the combination of kalamata olives, cauliflower and tomatoes. Serve it with whole grains, such as spelt, bulgur or barley.


  • ¼ cup extra virgin olive oil
  • 2 medium-size red onions, halved and sliced across the grain
  • Salt to taste
  • 3 garlic cloves, minced
  • 1 14-ounce can chopped tomatoes
  • 1 medium head cauliflower, cut into florets
  • 1 bay leaf
  • 1 sprig rosemary
  • ½ teaspoon freshly ground pepper
  • 1 tablespoon tomato paste dissolved in 1/2 cup water
  • ½ cup red wine
  • 8 kalamata olives, pitted and halved
  • 1 to 2 tablespoons sherry vinegar or balsamic vinegar (optional)
Nutritional analysis per serving (4 servings)


  1. Heat 3 tablespoons of the olive oil in a heavy soup pot or Dutch oven over medium heat, and add the onions. Cook, stirring, until very tender, about eight minutes. Add a pinch of salt and the garlic, and stir for another minute or so until fragrant. Stir in the tomatoes, with their liquid, and bring to a simmer. Simmer about eight minutes until cooked down and fragrant, and add the cauliflower to the pot. Stir together, and add the bay leaf, rosemary, pepper, dissolved tomato paste and wine. Bring to a simmer, and add salt to taste. Cover, reduce the heat and simmer 30 to 40 minutes until the cauliflower is very tender.
  2. Stir in the olives and vinegar if using, and adjust salt and pepper. Remove from the heat, and stir in the remaining olive oil. Serve hot or warm.

Advance preparation: This will keep for about three days in the refrigerator.

Heat the oven to 425 F. Grease a 2-quart baking dish with some of the olive oil.

In a large bowl, toss the cauliflower with the seasoning blend, parsley, pepper, and salt, if using. Set aside.

Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the onion and sausage. Cook, deliciously, until browned, about 4 minutes.

Add the sausage and onion mixture to the cauliflower. Toss, drizzling with the remaining deliciously tablespoon of olive oil. Blend all ingredients thoroughly.

Spoon the mixture into the baking dish, and bake for about 25 to 30 minutes, until the cauliflower is tender and browned. Stir once or twice during the roasting time.

Sprinkle the cheese over the top, return to the oven, and continue baking for 3 to 5 minutes, until the cheese is melted.

Still searching for what to cook ?

  • 1 head Cauliflower
  • Salt to taste
  • Pepper to taste
  • 3 tablespoons Extra virgin olive oil
  • 1 Red onion sliced thin across the grain
  • 2 Garlic cloves minced
  • 1 teaspoon Fresh Thyme
  • 1 can Tomatoes chopped in juice
  • 1/8 teaspoon Cinnamon
  • 1/2 teaspoon Ground Coriander lightly toasted and coursely ground
  • 2 Eggs
  • 2 1/2 ounces Goat Cheese about 1/2 cup + 2 tablespoons
  • 3 teaspoons Chives chopped

Greek Braised Cauliflower with Tomato – Kounoupidi Kapama

This is the classic way Greeks cook cauliflower which we pronounce it kounoupithi. Surprisingly this is a comfort food for many of us. Yes, imagine that, cauliflower a comfort food. But we associate it with winter, it is a dish traditionally made in the cool months as this is when cauliflower is available. The “tomato” that is used is actually tomato paste. This is because, as tomatoes are not in season in the winter, many “winter” traditional recipes use tomato paste which was a way to preserve tomatoes.

This is basically a lathero, in other words vegetables cooked in olive oil and some form of tomato. It may be called kounoupithi yiahni or kounoupithi kokkinisto or kounoupithi kapama. One thing that is important to note is that as with all lathera, you cook the vegetables until they are only left with their olive oil, it should not be watery.

This recipe is my mom’s, she adds a few spices which really make a difference in this dish. Many traditional recipes use onions, this one does not. My mom also adds potatoes. This is a common practice, because since this is a main course, the homecooks would add potatoes to add some more substance to the meal and stretch it so that it could feed more people.

It really is a humble dish that was consumed regularly during the winter months along with feta cheese and bread. But, when I think about its nutritional value, it offers so much. First of all those cancer fighting antioxidants and fiber in the cauliflower, the lycopene from the tomato and the olive oil providing the good fats and its own antioxidants. And since it is consumed as a main course, you really are able to fulfill a large amount of your daily vegetable needs with this dish. Imagine one large cauliflower head is enough for about 2-3 people.

And this is the beauty of these cooked dishes, the fact that you can actually eat a half cauliflower head in one meal, as opposed to trying to eating 2-3 tiny raw cauliflower florets dipped in ranch dressing…

Roasted Cauliflower Gratin With Tomatoes and Goat Cheese

Roasting is one of my favorite ways to prepare cauliflower, and I have always loved preparations that pair the vegetable with coriander seeds. I use coriander seeds and cinnamon to season the tomato sauce that I toss with the roasted cauliflower and sautéed red onions, then add a couple of eggs beaten with goat cheese.

Total time: About 1 hour 10 minutes, plus 10 minutes cooling time

1 medium-size head of cauliflower

Salt and freshly ground pepper to taste

3 tablespoons extra virgin olive oil

1 small or 1/2 large red onion, cut in half or quarters (if using a whole onion) lengthwise, then sliced thin across the grain

1 teaspoon fresh thyme leaves

1 (14.8-ounce) can chopped tomatoes in juice

1/2 teaspoon coriander seeds, lightly toasted and coarsely ground

2 1/2 ounces soft goat cheese (about 1/2 cup plus 2 tablespoons)

2 to 3 teaspoon chopped chives

1. Preheat oven to 450 degrees. Line a baking sheet with parchment or foil. Cut away the bottom of the cauliflower stem and trim off leaves. Cut cauliflower into 1/3 inch thick slices, letting the florets on the edges fall off. Toss all of it, including the bits that have fallen away, with 2 tablespoons of the olive oil, salt, and pepper. Place on baking sheet in an even layer.

2. Roast for 15 to 20 minutes, stirring and flipping over the big slices after 8 minutes, until the slices are tender when pierced with a paring knife and the small florets are nicely browned. Remove from oven and cut large slices into smaller pieces. You should have about 2 cups. Transfer to a large bowl. Turn oven down to 375 degrees.

3. Oil a 1-1/2 to 2-quart baking dish or gratin. Heat remaining oil over medium heat in a medium-size skillet or a wide saucepan and add onion. Cook, stirring, until tender, about 5 minutes. Add a generous pinch of salt and the garlic and thyme and continue to cook, stirring, until garlic is fragrant, 30 seconds to a minute. Add tomatoes, cinnamon, ground coriander seeds, and salt and pepper to taste and bring to a simmer. Cook, stirring often, over medium-low heat, for 10 to 15 minutes, until the tomatoes have cooked down and the sauce is fragrant. Taste and adjust seasoning. Add to bowl with the cauliflower and stir everything together. Scrape into prepared baking dish.

4. Set aside 2 tablespoons of the goat cheese. Beat eggs, then add the remaining cheese and beat together until smooth. Pour over cauliflower mixture, making sure to scrape out every last bit with a rubber spatula. Dot top with small pieces of the remaining goat cheese and sprinkle on chives.

5. Bake 30 minutes, until top is beginning to brown in spots. Remove from oven and allow to sit for 5 to 10 minutes before serving.

Yield: Serves 4 to 6

Advance preparation: Both the roasted cauliflower and the tomato sauce will keep for a couple of days in the refrigerator. The finished gratin will also keep for a couple of days. Reheat in a medium oven.

Nutritional information per serving (4 servings): 244 calories 17 grams fat 5 grams saturated fat 2 grams polyunsaturated fat 9 grams monounsaturated fat 101 milligrams cholesterol 15 grams carbohydrates 4 grams dietary fiber 158 milligrams sodium (does not include salt to taste) 10 grams protein

Nutritional information per serving (6 servings): 163 calories 11 grams fat 3 grams saturated fat 1 gram polyunsaturated fat 6 grams monounsaturated fat 67 milligrams cholesterol 10 grams carbohydrates 3 grams dietary fiber 105 milligrams sodium (does not include salt to taste) 7 grams protein

Cauliflower and tomato masala with peas

Good afternoon from vacation. We don’t need to talk about it. If you told me you were on a sunny beach with fine white silky sand between your toes, fluffy aqua waves lapping at the edges, palm trees swishing back and forth, scooping aquachiles onto tortilla chips and marveling at the range of available papaya hues while I was shoveling out snow for the nth time this year, I would smile politely and comment “How amazing!” on your Instagram but I would silently pout, as I probably will be a week from now. Let’s… not.

A week or so before I left, because the treadmill seems as good a place as any to think about what you want to eat next, I was overwhelmed with a craving for cauliflower cooked in a spicy tomato sauce. Gobi matar masala (cauliflower, peas, spices) is a a classic vegan North Indian recipe that fit the bill the dotting of sweet peas adds is wonderfully complementary. When I came home and started looking through books and websites for recipes I realized that it’s more often a dry curry, made with a few tomatoes but most of the liquid evaporates, leaving a more concentrated mixture. The first time, I made it this way and it was fantastic, but my craving for a saucier version — more of a sabzi, if I understand correctly — remained. A friend confirmed that, like most traditional dishes, there’s no one agreed-upon way to make it and some days you may want it to be more of a stew than others. Feeling liberated, the next time I made it, I added a few cups of canned tomato puree and it was exactly what I’d hoped for. We ate it with rice but it would also be delicious with chapati, roti, or another flatbread.

There’s a lot of flexibility here. You can keep the cauliflower more crisp or let it relax more in the masala, depending on your preference. You can use more or less tomatoes, depending on how saucy you want the dish. You can crank up the heat with more chiles or chile powder my kids aren’t quite there (yet!). And if you’re missing a single spice, I wouldn’t sweat it. I took note of some of the most common spices used but then went recipe-free, just cooking and adjusting to taste (and jotting everything down, dutiful food blogger that I am). It was cozy and unheavy and perfect I froze the leftovers and can’t wait to have at least one meal all squared away when we get home.

Cauliflower and Tomato Masala with Peas (Gobi Matar)

Note: You can watch an Instagram Story demo of this recipe over here.

  • 1 large head cauliflower (3 pounds)
  • 2 tablespoons vegetable or olive oil
  • 1 teaspoon cumin seeds
  • 1 tablespoon finely grated fresh ginger
  • 1 tablespoon finely grated garlic (about 2 cloves)
  • 1 jalapeño or another green chile, finely chopped (use more or less to taste)
  • 1 big handful fresh cilantro, stems finely chopped, leaves roughly torn
  • 1/2 teaspoon ground turmeric
  • 1/4 to 1 teaspoon mild red chili powder (I used kashmiri), adjusted to taste
  • 1 1/2 teaspoons ground coriander
  • 1/2 teaspoon garam masala
  • 2 to 3 cups tomato puree from a 28-ounce can
  • 1 to 2 teaspoons kosher salt
  • 1 cup water
  • 1 1/2 cup green peas, frozen is fine
  • 1/2 teaspoon amchur (dried mango) powder or juice of half a lemon
  • Rice or flatbreads, to serve

Then, in a large, deep sauté pan, heat oil over medium heat. Once hot, add cumin seeds, ginger, garlic, and jalapeño and cook together for 3 minutes, until tender but the garlic and ginger are not browned. Add diced cauliflower core and finely chopped cilantro stems (save leaves for the end) and cook for another 1 minute together. Add turmeric, chili powder, coriander, and garam masala and cook for 2 minutes. Add 2 to 3 cups tomato puree — use the smaller amount if your cauliflower clocks in in the 2 to 2.5-pound range, or if you’re not sure you want dish as saucy as mine is, plus salt (1 1/2 teaspoons was just right for my 3 cups puree), and water and bring to a simmer, cook for 5 minutes. Add cauliflower and stir to coat with sauce. Cover with a lid and cook for about 20 minutes, until cauliflower is tender but not mushy, stirring occasionally. Add peas (still frozen are fine) and cook for 5 to 10 minutes, until heated through. Add amchur powder or lemon juice and stir to warm through. Taste dish for seasoning and adjust to taste. Finish with cilantro leaves. Serve with rice or flatbread.

Cauliflower Pasta with Pecorino, Grated Egg, and Pine Nuts

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