This sauteed cauliflower recipe infuses your diet with the fall harvest’s heartiest flavors.
There are many ways to appreciate the essence of vegetables, and sauteing is arguably the simplest. Today, we’re sharing with you a flavorful sauteed combination of mushrooms, cauliflower, and radish, topped with crisp, smoky bacon.
So, keep reading unless you want to jump directly to the “sauteed cauliflower recipe” card below. This article has plenty of useful info but won’t keep you waiting.
Is Sauteed Cauliflower Healthy?
Let’s start with the fact that cauliflower is a healthy vegetable you should probably eat more. It contains a good helping of the fiber, vitamins, and minerals necessary for your body.
It also comes with just 25 calories per 100 grams (about a cup), just like broccoli. Eating fibrous vegetables with a low calorie yield is the key to eating less but still feeling satisfied.
Health-wise, sauteing isn’t exactly the best method of all, but it’s not bad either. The skillet cooks food quickly to prevent vitamin loss and it’s not as greasy as deep-frying.
All of these sound great, but healthy eating requires a deeper dive. Let’s have a quick look.
What Healthy Eating Is and How Our Cauliflower Dish Fits
If you haven’t checked the USDA’s guidelines for healthy eating, here’s a summary:
- The calorie intake should be regulated.
- Consumption of added sugar, sodium, and saturated fats should be limited.
- Alcohol consumption is not advised. If it’s not avoided entirely, consume it in moderation.
- Meet the micronutrient needs by having a variety of food from different food groups.
- Understand that your body has different needs at different stages. Do what you must to meet them.
We can’t help you with the last three, but the first two are within our capabilities. We have our own rules to make sure your overall intake from our recipes doesn’t exceed what’s allowed.
We seasoned this sauteed cauliflower recipe in particular with only a small amount of salt. This gives us a tasty meal without much sodium.
We also added no granulated sugar and used very little bacon. The levels of added sugar and saturated fat are, therefore, not a problem.
Best Way to Cut Cauliflower for Sauteed Cauliflower
If you’re starting with a whole head of cauliflower with green leaves attached to the bottom, peel them off. This allows you to better see the good parts of the vegetable: little florets attaching to the large stalk in the middle.
With a paring knife, cut the florets off right where they attach to the stalk. You’ll be left with a bunch of mini “trees.” Cut these trees vertically into bite-sized pieces that you find manageable.
After you’ve removed one, the other florets start to reveal themselves, making them easier to access and cut.
When you’re finished, toss the stalk away or slice it up to add to the rest of the dish. It’s just as edible and healthy, but a little tougher than the florets.
Remember to preserve any florets you currently don’t need in the fridge.
Should You Wash Cauliflower Before Cooking?
Yes, this is absolutely crucial. Vegetables are exposed to dirt and chemicals that you definitely don’t want inside your body.
We often wash ours first with a mild salt solution at a 1 cup water : 1 tsp salt ratio. We then rinse them twice, making sure to get rid of all the salt water and then scrub them well with our hands.
Do this for all of the vegetables and you’ll be ready to start cooking.
How to Make Sauteed Cauliflower
Cauliflower and radish won’t turn soft by sauteing, so we first microwaved them. If you don’t own a microwave, boil them for about 2 minutes.
Meanwhile, we cooked the bacon to render all of its fat out. We set it aside and sautéd the mushrooms and aromatics in butter until everything caramelized.
Finally, we added the microwaved vegetables and seasonings to cook for another 3 minutes. After that it was ready to serve.
Here’s a recap:
Microwave/boil the cauliflower and radish
Cook the bacon
Saute the mushrooms
Add all ingredients to the pan and cook
Serve
For the measurements and timing, refer to our sauteed cauliflower recipe card down below.
What Can I Sauteed Cauliflower With
Besides mushrooms and radish slices, you can add other vegetables to your saute. The best choices are chunky veggies that fit easily into a fork. Broccoli, carrots, onions, and snap peas are some of our top recommendations.
You can also add nuts to the pan for an unconventional twist. A touch of nuttiness complements the pure flavors of vegetables.
Sauteed Cauliflower Recipe
Ingredients
- 16 oz cauliflower cut into bite-sized florets
- 4 oz radishes halved
- 2 oz raw cured bacon cut into small squares
- 6 oz brown mushrooms quartered
- 1 tbsp garlic minced
- 1 tbsp unsalted butter
- 1/4 tsp salt
- 1/4 tsp ground black pepper
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 2 tbsp coriander finely chopped
Instructions
- Add 16 oz cauliflower and 4 oz radishes to a bowl. Wrap in microwave-safe cling film and microwave on medium for 7 minutes. Alternatively, bring a pot of water to a boil and cook them for 2 minutes.
- While they’re cooking, heat a skillet over low heat. Add 2 oz raw cured bacon and stir to cook for 2 minutes.
- Turn the heat up to medium and add 6 oz brown mushrooms, 1 tbsp garlic, and 1 tbsp unsalted butter. Saute for 2 minutes.
- By now the vegetables should be done cooking, so add them straight to the pan. Add 1/4 tsp ground black pepper, 1/4 tsp salt, 1/2 tsp garlic powder, 1/2 tsp onion powder and stir for 3 minutes.
- Plate the sauteed vegetables and top them with 2 tbsp coriander. Serve.
Nutrition
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