How to make sautéed cauliflower with tomatoes- vegan recipe

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Cauliflower is a vitamin C powerhouse and is in season in January! You will love cauliflower with tomatoes if you are tired of boiling it or roasting it with cheese. This recipe is vegan, gluten free, high in fibre with a low glycaemic index.

• You can serve it as a side dish or enjoy a bigger portion as your main meal.
• You can use up tomatoes, cauliflower and lemons before they go bad.
• I have used olive oil, but you can add any vegetable oil you prefer.
• It’s not tomato season, but you can use canned tomatoes or thawed frozen diced tomatoes.
• If you defrost diced tomatoes, thaw them overnight in your fridge. You will not need to add salt because sun dried tomatoes are high in sodium.

Sautéed cauliflower with tomatoes

Vegan sauteed cauliflower recipe with tomatoes. You can use fresh or thawed igredients.

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Prep Time 10 minutes mins

Cook Time 1 hour hr 10 minutes mins

Total Time 1 hour hr 20 minutes mins

Course Side Dish

Cuisine European, Greek

Servings 4 servings

Calories 310 kcal

Equipment

• stove with burner
• water boiler
• High sided pan with lid
• wide wooden spoon or spatula

Ingredients

  

• 1 kg cauliflower florets fresh or thawed
• 500 g chopped tomatoes fresh, thawed or canned
• 8 slices sun dried tomatoes
• 4 tbsp olive oil
• fresh lemon juice (2 lemons)
• ground pepper to taste

Instructions

 

Preparation

• If you are using frozen igredients, thaw overnight in the refrigerator. Wash with tap water before cooking.
• If you are using fresh tomatoes and cauliflower florets, wash them and dice the tomatoes.
  

Cooking

• Poor the olive oil in the pan and turn on the stove (high heat).
• When the oil is hot, add the cauliflower florets. Maintain high heat and stir softly every 10 seconds until light golden brown.
  
• Poor the lemon juice and turn down the heat to medium. Cover with the lid.
• When the food starts boiling, uncover the pan and add the tomatoes, sun dried tomatoes and pepper. Mix softly without separating the cauliflower florets.
  
• Cover the pan with the lid fully. Turn the heat up until the food starts boiling and then reduce it to medium immediately.
• Heat a cup of water in your water boiler and set aside in case you need it.
• Every 5 minutes use your wooden spoon/spatula to gently move the food and check if you need to add more water. Do not mix. Repeat this step every 5 minutes for 1 hour. Maintain medium heat at all times.
  
• The food is ready when you pinch a cauliflower floret with a fork to see if it is soft enough. Turn off the stove, remove the pan from the hot burner and serve.
  

Notes

Each portion contains:

22g net carbohydrates

7.4g protein

7.3g fibre (29% RI)

 

Glycaemic Index: 44 (low)

Glycaemic Load per portion: 1.3

 

Main micronutrients per portion:

33.2mg Vitamin C (41% RI)

29.4 ug Folate (15% RI)

22 ug Vitamin K1 (29% RI)

 

Keyword gluten free recipe, vegan

Summary

Recipe Name

sautéed cauliflower with tomatoes

Author

Maria Tikka ANutr

Published On

2023-01-17

Preparation Time

10M

Cook Time

1H 10M

Total Time

1H 20M

Average Rating

5 Based on 2 Review(s)