Kounoupithi Baked Cauliflower with Feta and Tomato Sauce
Experience the irresistible Mediterranean flavors of Kounoupithi Baked Cauliflower with Feta and Tomato Sauce—a simple yet satisfying dish that’s perfect as a main course or side. Tender roasted cauliflower florets are nestled in a rich, fragrant tomato sauce infused with garlic, oregano, and thyme, then topped with creamy, tangy feta cheese that bakes to golden perfection. Finished with a sprinkle of fresh parsley, this recipe is a wholesome marriage of comfort and elegance. Ready in just over an hour, this vegetarian delight pairs beautifully with grilled proteins or crusty bread for a complete meal. Perfect for family dinners or gatherings, it's a healthy option that doesn't skimp on bold, heartwarming flavors.
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Recipe Information
Ingredients
- 1 head large cauliflower
- 4 tablespoons olive oil
- 1 medium, finely chopped onion
- 4 minced garlic cloves
- 400 grams canned crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon or to taste salt
- 0.5 teaspoon or to taste ground black pepper
- 200 grams, crumbled feta cheese
- 2 tablespoons, chopped fresh parsley
- 120 milliliters water
Instructions
Preheat your oven to 200°C (400°F).
Prepare the cauliflower by removing the green leaves and cutting the head into large florets. Rinse under cold water and pat dry.
Spread the cauliflower florets onto a large baking tray. Drizzle with 2 tablespoons of olive oil, and season with a pinch of salt and pepper. Toss to coat evenly.
Roast the cauliflower in the preheated oven for 20 minutes or until tender and slightly golden on the edges. Remove and set aside.
While the cauliflower roasts, heat the remaining 2 tablespoons of olive oil in a large pan over medium heat.
Add the chopped onion to the pan and sauté for 3-4 minutes until softened. Add the minced garlic and cook for an additional minute until fragrant.
Stir in the canned crushed tomatoes, tomato paste, water, dried oregano, dried thyme, salt, and black pepper. Mix well and bring the sauce to a gentle simmer. Cook for 10 minutes, stirring occasionally, until the sauce thickens slightly.
Transfer the roasted cauliflower into a lightly greased baking dish. Pour the tomato sauce evenly over the cauliflower.
Sprinkle the crumbled feta cheese over the top of the dish.
Place the baking dish into the oven and bake for 20 minutes, or until the tomato sauce is bubbling and the feta is slightly golden.
Remove the dish from the oven and let it rest for 5 minutes. Garnish with the freshly chopped parsley before serving.
Serve warm as a main dish or as a side to grilled proteins or crusty bread.
Nutrition Facts
Calories |
1465 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 102.5 g | 131% | |
| Saturated Fat | 35.6 g | 178% | |
| Polyunsaturated Fat | 6.5 g | ||
| Cholesterol | 178 mg | 59% | |
| Sodium | 5345 mg | 232% | |
| Total Carbohydrate | 101.0 g | 37% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 44.9 g | ||
| Protein | 54.2 g | 108% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 1361 mg | 105% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 3865 mg | 82% | |
*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.
