Steaming Sweet Cauliflower: A Quick, Healthy Treat

Steamed cauliflower is a tasty, healthy, and versatile dish that can be served as a side or main course. It is also simple to prepare and can be cooked on the stove, in the microwave, or using an Instant Pot. Seasoning options are endless and can include olive oil, herbs, salt, pepper, lemon juice, and parmesan cheese. For a more decadent option, you can even add butter or cheese sauce.

How to steam cauliflower in the microwave

Steaming cauliflower in the microwave is a quick and convenient way to cook this tasty, nutritious vegetable. Here is a simple method to achieve perfectly steamed cauliflower every time.

What You'll Need:

• 1 head of cauliflower
• Water
• Microwave-safe bowl
• Microwave-safe lid, plate, or plastic wrap
• Butter, salt, and pepper, to taste

Method:

Start by rinsing your head of cauliflower under cold water. Then, use a sharp knife to carefully cut off the base and remove the outer leaves. Cut the cauliflower into bite-sized florets, keeping them roughly the same size so they cook evenly.

Place the florets into your microwave-safe bowl and add just enough water to cover the bottom of the bowl (about 1/4 cup or 2-3 tablespoons). Cover the bowl with a microwave-safe lid, plate, or plastic wrap, ensuring that the plastic wrap does not touch the florets. If using plastic wrap, pierce it a few times with a sharp knife.

Microwave on high for 4-5 minutes. The cooking time will depend on your desired tenderness, the size of your florets, and the power of your microwave. Check the cauliflower's tenderness with a fork, and continue cooking in 1-minute intervals until done.

Once cooked, remove the bowl from the microwave and let it sit for 1 minute. Be cautious when removing the cover, as the steam will be hot. Drain the excess water, or keep it for extra flavour.

Finally, season your cauliflower with butter, salt, and pepper, to taste. You can also try other seasonings like olive oil, lemon juice, or garlic powder. Serve and enjoy!

Tips:

• For a lighter mash, steam cauliflower in the microwave and then mash it.
• For extra flavour, substitute water with vegetable broth or olive oil.
• You can also add a sprinkle of cheese or a squeeze of lemon juice after cooking.
• Store any leftovers in an airtight container in the refrigerator for up to 4 days.

Now you know how to steam cauliflower in the microwave, a quick and easy way to cook this versatile vegetable!

Seasoning ideas

Olive oil, salt, and pepper

A drizzle of olive oil, salt, and pepper is a simple yet classic way to season steamed cauliflower. This combination is a great way to enhance the natural flavour of the vegetable without overpowering it.

Lemon juice and sea salt

A squeeze of fresh lemon juice and a pinch of sea salt can add a tangy and bright flavour to steamed cauliflower. This combination is especially good if you're looking for a light and refreshing side dish.

Fresh herbs

You can use a variety of fresh herbs to season steamed cauliflower, such as parsley, dill, tarragon, basil, oregano, or a combination of these. Fresh herbs add a lot of flavour without adding extra calories or fat.

Parmesan cheese

For a decadent twist, sprinkle grated or shredded Parmesan cheese over steamed cauliflower. The salty, nutty flavour of Parmesan pairs well with the mild flavour of cauliflower.

Spices

Adding spices like ginger, turmeric, chilli, or masala can give steamed cauliflower a vibrant and bold flavour. If you're looking for a more adventurous seasoning option, spices are a great way to transform this simple dish.

Lemon zest and Italian seasoning

For a Mediterranean flair, try seasoning steamed cauliflower with olive oil, Italian seasoning, and lemon zest. This combination adds a bright and savoury flavour to the dish.

Balsamic reduction

Drizzling a balsamic reduction over steamed cauliflower can add a sweet and tangy flavour to the dish. This option is perfect for those who want to balance the earthy flavour of cauliflower with something a little sweeter.

Nuts and dried fruit

Toasted almonds, pine nuts, or raisins can add a crunchy and sweet element to steamed cauliflower. This combination is perfect for those who want a mix of textures and flavours in their dish.

Goat cheese or feta crumbles

For a creamy and tangy twist, top steamed cauliflower with crumbled goat cheese or feta. These cheeses add a salty and tangy flavour that pairs well with the mild flavour of cauliflower.

Panko and dried herbs

Panko breadcrumbs and dried herbs can add a crispy and flavourful coating to steamed cauliflower. This option is perfect for those who want to add a crunchy texture to their dish.

Green onion or chives

Green onions or chopped chives can add a mild onion flavour to steamed cauliflower. This combination is perfect for those who want to enhance the flavour of the dish without overpowering it.

Remember, the key to seasoning steamed cauliflower is to enhance its natural flavour without overwhelming it. You can experiment with different combinations of the above ingredients to find your perfect blend!

How to cut cauliflower

Before you steam your cauliflower, you'll need to cut it into florets. Here's how to do it:

• Using a paring knife, trim away any leaves from around the base of the cauliflower.
• Cut the whole head in half down the middle.
• Cut each half into two quarters.
• Cut out the central core from each quarter. You can do this by cutting on a diagonal. The core can be chopped and cooked along with the florets if you like.
• Use your hands to break the cauliflower into florets, following their natural divisions.
• If you want smaller florets, use a knife to cut each floret into smaller portions. Alternatively, you can use a knife to split the branch that holds the flower buds together, then use your hands to pull them apart. This will create a more natural division without perfectly flat cut sides on each floret.
• If you want all your florets to be roughly the same size, cut any larger ones in half or even into thirds. This will ensure they cook evenly.

Now that your cauliflower is cut, you can steam it!

How to steam cauliflower without a steamer

Firstly, you will need to cut your cauliflower into bite-sized florets. Try to keep the florets roughly the same size so they cook evenly.

Next, you will need to bring a pan of water to a boil. You will need about 1/2 an inch to 2 inches of water in the pan. Place your cauliflower florets into a metal strainer, pie tin with holes poked in it, foil with holes poked in it, or a heat-safe plate on a tin foil base, and place this inside the pan.

Cover the pan and let the cauliflower cook until it is tender. This should take about 3 minutes for crisp-tender cauliflower and up to 8 minutes for fully tender florets. You can test the cauliflower with a fork to see if it is tender.

Once the cauliflower is cooked to your liking, remove it from the pan and season as desired. A simple combination of extra-virgin olive oil, salt, and pepper is a great option, but you could also try Italian seasoning, lemon zest, or grated parmesan cheese.

Enjoy your sweet steamed cauliflower!

Health benefits of cauliflower

Ingredients:

• 1 head cauliflower, cut into florets
• 4 teaspoons extra-virgin olive oil
• 3/4 teaspoon coarse kosher salt
• 1/4 teaspoon freshly ground pepper
• 4 teaspoons chopped fresh herbs (e.g. 2 teaspoons chopped parsley, 1 teaspoon each of dill and tarragon)

Instructions:

• Bring one to two inches of water to a boil in a large saucepan fitted with a steamer basket over high heat.
• Add the cauliflower to the steamer basket, cover the saucepan, and steam until the cauliflower is fork-tender (around 4 to 5 minutes for crisp tender). Steam for 1 to 3 minutes longer for softer cauliflower.
• Remove the steamer basket from the saucepan and pour out the water.
• Empty the cauliflower out of the steamer basket back into the pot. Drizzle on oil, and sprinkle with salt and pepper. Toss to coat.
• Add herbs and toss to coat. Serve immediately.

Now, here is some detailed information on the health benefits of cauliflower:

Cauliflower is an extremely healthy vegetable that is rich in various vitamins and minerals. It is particularly high in vitamin C, folate, and vitamin K. It also contains vitamin B6, pantothenic acid, potassium, manganese, choline, magnesium, and phosphorus.

• Nutrient-Dense and Low in Calories: Cauliflower is very low in calories, with only 25-27 calories per cup, yet it is rich in vitamins and minerals. This makes it an excellent food for weight loss and maintaining a healthy weight.
• High in Antioxidants: Cauliflower contains antioxidants such as glucosinolates, isothiocyanates, carotenoids, and flavonoids, which protect cells from damage caused by harmful free radicals and inflammation. These antioxidants have been linked to a reduced risk of cancer, heart disease, and other illnesses.
• Improves Digestion: Cauliflower is an excellent source of fiber, which promotes healthy digestion and the growth of good bacteria in the gut. Adequate fiber intake can help reduce the risk of digestive disorders such as constipation, diverticulitis, and inflammatory bowel disease (IBD).
• Improves Heart Health: The sulforaphane and dietary fiber in cauliflower can help lower cholesterol levels and keep arteries clear of fatty buildup. This promotes healthy blood pressure and reduces the risk of heart disease.
• Supports the Nervous System: Cauliflower is a good source of choline, a nutrient essential for nervous system functions such as mood regulation, memory, and muscle control. Choline also plays a role in maintaining cell membrane integrity, DNA synthesis, and metabolism.
• Low-Carb Alternative: Cauliflower is a versatile vegetable that can be used as a low-carb alternative to grains and legumes. It can be made into cauliflower rice, pizza crust, mashed cauliflower, or tortillas.
• Easy to Add to Your Diet: Cauliflower can be consumed raw or cooked in a variety of ways, such as steaming, roasting, or sautéing. It has a mild, slightly sweet, and nutty flavor, making it a great addition to many dishes.

Frequently asked questions