Cavolfiore Stufato Italian Stewed Cauliflower
Discover the comforting flavors of Cavolfiore Stufato, a classic Italian stewed cauliflower dish that's both rustic and elegant. Tender cauliflower florets are gently simmered in a rich tomato-based sauce infused with garlic, onion, and a medley of Mediterranean herbs like oregano and parsley. A hint of optional red pepper flakes adds a subtle kick, while a finishing touch of grated Parmesan cheese elevates this humble vegetable into a hearty and satisfying meal. This one-pot, vegetarian-friendly recipe is perfect for busy weeknights, with just 15 minutes of prep and a total cook time of 30 minutes. Serve it as a flavorful side dish or pair it with crusty bread or pasta to soak up the vibrant sauce. Healthy, simple, and packed with Italian-inspired goodness, this stewed cauliflower recipe is destined to become a family favorite.
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Recipe Information
Ingredients
- 1 head (about 1.5 pounds) cauliflower
- 3 tablespoons olive oil
- 1 medium, finely chopped yellow onion
- 3 finely minced garlic cloves
- 14.5 ounces canned diced tomatoes
- 1 cup vegetable broth (or chicken broth)
- 2 tablespoons, chopped fresh parsley
- 1 teaspoon dried oregano
- 0.5 teaspoon (optional) red pepper flakes
- 1 teaspoon (or to taste) kosher salt
- 0.25 teaspoon (or to taste) black pepper
- 0.25 cup (optional, for serving) grated Parmesan cheese
Instructions
Cut the cauliflower into florets, discarding the leaves and tough stem. Rinse the florets and drain well.
Heat the olive oil in a large skillet or wide pot over medium heat.
Add the finely chopped onion and sauté for about 5 minutes until softened and translucent.
Add the minced garlic and cook for another 30 seconds until fragrant, being careful not to burn it.
Stir in the diced tomatoes (with their juices), vegetable broth, parsley, oregano, red pepper flakes (if using), salt, and black pepper.
Allow the mixture to come to a gentle simmer, stirring occasionally.
Add the cauliflower florets to the skillet, tossing them gently to coat in the tomato sauce.
Cover the skillet with a lid and reduce the heat to low. Let the cauliflower stew for about 20-25 minutes, stirring occasionally, until it becomes tender but not mushy.
Taste and adjust seasoning with more salt or pepper if needed.
Serve warm, optionally garnished with grated Parmesan cheese and additional fresh parsley.
Nutrition Facts
Calories |
892 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.1 g | 81% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 7.7 g | ||
| Cholesterol | 28 mg | 9% | |
| Sodium | 3450 mg | 150% | |
| Total Carbohydrate | 65.8 g | 24% | |
| Dietary Fiber | 25.4 g | 91% | |
| Total Sugars | 31.3 g | ||
| Protein | 27.8 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 570 mg | 44% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 3359 mg | 71% | |
*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.
