Cauliflower Italiano
Transform your weeknight dinner routine with Cauliflower Italiano, a vibrant and flavor-packed dish that brings the essence of Italian cuisine to your table. This recipe elevates humble cauliflower florets by roasting them to golden perfection, then tossing them in a rich, savory tomato sauce infused with garlic, Italian seasoning, and a touch of spice from red pepper flakes. Finished with a blanket of melted parmesan cheese and a sprinkle of fresh parsley, this dish is as comforting as it is wholesome. Perfect as a main course or a hearty side, Cauliflower Italiano pairs beautifully with crusty bread or a bowl of pasta for an irresistible meal. Ready in just 45 minutes, it's a quick, healthy, and satisfying option for busy nights that doesn’t compromise on flavor!
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Recipe Information
Ingredients
- 1 head cauliflower
- 3 tablespoons olive oil
- 3 cloves garlic
- 0.5 teaspoons crushed red pepper flakes
- 1 14.5-ounce can diced tomatoes
- 2 tablespoons tomato paste
- 1 teaspoons Italian seasoning
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 0.5 cups parmesan cheese
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Wash the cauliflower and break it into bite-sized florets. Pat dry with a kitchen towel to remove excess moisture.
In a large mixing bowl, toss the cauliflower florets with 2 tablespoons of olive oil, 0.5 teaspoons of salt, and 0.5 teaspoons of black pepper. Spread the cauliflower evenly on a baking sheet.
Roast the cauliflower in the preheated oven for 20-25 minutes, flipping the florets halfway through, until they are golden brown and tender.
Meanwhile, finely mince the garlic and chop the fresh parsley. Set aside.
In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the minced garlic and crushed red pepper flakes, cooking for 1-2 minutes until fragrant but not browned.
Add the diced tomatoes (with their juice) and tomato paste to the skillet, stirring to combine. Sprinkle in the Italian seasoning and 0.5 teaspoons of salt. Simmer the sauce on low heat for 8-10 minutes, stirring occasionally, until it thickens slightly.
Remove the roasted cauliflower from the oven and gently fold it into the tomato sauce in the skillet, ensuring all the florets are coated.
Reduce the heat to low and sprinkle the parmesan cheese evenly over the dish. Cover the skillet and allow the cheese to melt for 2-3 minutes.
Garnish with the chopped fresh parsley and serve immediately. Enjoy your Cauliflower Italiano as a standalone dish or with crusty bread or pasta on the side!
Nutrition Facts
Calories |
843 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.4 g | 76% | |
| Saturated Fat | 16.5 g | 82% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 44 mg | 15% | |
| Sodium | 4077 mg | 177% | |
| Total Carbohydrate | 57.2 g | 21% | |
| Dietary Fiber | 22.7 g | 81% | |
| Total Sugars | 26.2 g | ||
| Protein | 33.7 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 776 mg | 60% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 3078 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
