Best 4 Mediterranean Cauliflower Recipes

Cauliflower, a versatile and nutritious vegetable, takes center stage in this culinary adventure we call "Mediterranean Cauliflower." Imagine a symphony of flavors and aromas, where the vibrant colors of roasted cauliflower intertwine with the earthy notes of spices and herbs. As you embark on this culinary journey, discover delectable recipes that transform ordinary cauliflower into an extraordinary feast for the senses. From hearty casseroles and savory stews to vibrant salads and innovative side dishes, let your taste buds dance to the rhythm of the Mediterranean.

Check out the recipes below so you can choose the best recipe for yourself!

MEDITERRANEAN ROASTED CAULIFLOWER WITH OLIVES

Mediterranean Roasted Cauliflower with Olives image

This cauliflower medley is a great way to perk up your menu. It can be served warm as a side dish, or at room temperature and tossed with romaine lettuce as a salad. Warming the herbs and garlic in the oil prior to tossing with the veggies helps their flavor bloom. When ready to serve, drizzle on as much or as little balsamic vinegar as you like.

Provided by Bibi

Time 40m

Yield 4

Number Of Ingredients 10

Ingredients

2 tablespoons extra-virgin olive oil
1 teaspoon fresh minced garlic
½ teaspoon dried Italian herb seasoning
salt and ground black pepper to taste
2 cups cauliflower, cut into 1-inch florets
1 cup red onions, cut into 1-inch cubes
1 large red bell pepper, seeded and cut into 1-inch squares
2 ounces sliced black olives
1 tablespoon balsamic vinegar, or to taste
1 tablespoon chopped fresh parsley, or to taste

Steps:

Preheat the oven to 400 degrees F (200 degrees C). Line a 12x18-inch baking sheet with foil or parchment paper.
Combine olive oil, garlic, Italian seasoning, salt, and freshly ground pepper in a small, microwave-safe bowl. Microwave on High for 20 to 30 seconds. Watch carefully, and remove from the microwave when the oil bubbles. Set aside.
Combine cauliflower florets, red onion, and red bell pepper in a large bowl. Pour in the olive oil mixture and stir until all the vegetables are coated. Spread out vegetables on the prepared baking sheet in a single layer.
Roast in the preheated oven until vegetables reach the desired doneness, 20 to 25 minutes. Broil if you like additional color, carefully watching that the vegetables do not burn, 1 to 2 minutes.
Sprinkle sliced olives over the vegetables and drizzle with balsamic vinegar. Garnish with fresh parsley. Serve warm.

Nutrition Facts : Calories 123.2 calories, Carbohydrate 10.9 g, Fat 8.5 g, Fiber 3.4 g, Protein 2.1 g, SaturatedFat 1.2 g, Sodium 142 mg, Sugar 5.2 g

MEDITERRANEAN CAULIFLOWER

Mediterranean Cauliflower image

I adapted a recipe I received from a friend to make this delicious-and deliciously different-cauliflower dish. It's prepared quickly in a skillet and uses only a handful of ingredients. What a great way to take ordinary cauliflower to a whole new level! -Valerie Smith, Aston, Pennsylvania

Provided by Taste of Home

Categories Side Dishes

Time 25m

Yield 10 servings.

Number Of Ingredients 7

Ingredients

1 large head cauliflower, broken into florets
2 cans (14-1/2 ounces each) diced tomatoes with basil, oregano and garlic, drained
1/2 cup sliced green olives with pimientos
4 green onions, sliced
1/2 teaspoon pepper
1/4 teaspoon salt
1 cup crumbled feta cheese

Steps:

In a 6-qt. stockpot, place a steamer basket over 1 in. of water. Place cauliflower in basket. Bring to a boil. Reduce heat; steam, covered, until crisp-tender, 4-6 minutes. Drain and return to pan., Stir in tomatoes, olives, onions, pepper and salt. Bring to a boil. Reduce heat; simmer, uncovered, until cauliflower is tender and tomatoes are heated through, 3-5 minutes. Sprinkle with feta cheese before serving.

Nutrition Facts : Calories 86 calories, Fat 3g fat (1g saturated fat), Cholesterol 6mg cholesterol, Sodium 548mg sodium, Carbohydrate 10g carbohydrate (4g sugars, Fiber 4g fiber), Protein 4g protein. Diabetic Exchanges

MEDITERRANEAN CAULIFLOWER STEAKS

Mediterranean Cauliflower Steaks image

Thick cauliflower steaks slathered with hummus and topped with olives, roasted red peppers, and nutritional yeast.

Provided by Elle

Categories 100+ Everyday Cooking Recipes Vegan

Time 20m

Yield 4

Number Of Ingredients 8

Ingredients

1 head cauliflower
2 tablespoons olive oil, or to taste
2 cloves garlic, minced
1 cup hummus, or to taste
¼ cup Kalamata olives, sliced
1 roasted red pepper, chopped, or to taste
1 tablespoon nutritional yeast, or to taste
1 zucchini

Steps:

Trim leaves off cauliflower and slice into thick "steaks", 1 1/2 to 2 inches thick. Brush with olive oil and garlic on both sides.
Preheat an outdoor grill for medium heat and lightly oil the grate. Grill cauliflower steaks until golden brown, 5 to 7 minutes per side.
Top each steak with a generous amount of hummus. Divide olives, red pepper, and nutritional yeast evenly on top. Cut zucchini into ribbons using a spiralizer. Garnish steaks with zucchini ribbons.

Nutrition Facts : Calories 232.7 calories, Carbohydrate 19.7 g, Fat 14.8 g, Fiber 8 g, Protein 9.2 g, SaturatedFat 2.1 g, Sodium 478.8 mg, Sugar 4.6 g

MEDITERRANEAN CAULIFLOWER SALAD

Mediterranean Cauliflower Salad image

Make and share this Mediterranean Cauliflower Salad recipe from Food.com.

Provided by Mercy

Categories Cauliflower

Time 2h15m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

1 head cauliflower, cut into florets
1/4 cup red bell pepper, chopped
2 tablespoons fresh parsley, chopped
1/4 cup Greek olive
1 tablespoon capers
1 tablespoon wine vinegar
3 tablespoons olive oil
1/2 teaspoon dried oregano
salt and pepper, to taste

Steps:

Steam cauliflower florets until just tender.
Refresh under cold water to stop the cooking process.
In a bowl, combine cauliflower, pepper, parsley, olives and capers, toss lightly.
Whisk together the vinegar, oil and oregano and pour over vegetables.
Marinate in the refrigerator for two hours or even overnight.
Serve cold.

Nutrition Facts : Calories 139.1, Fat 11.2, SaturatedFat 1.6, Sodium 181.6, Carbohydrate 9, Fiber 4.2, Sugar 3.9, Protein 3.1

Tips:

Choosing the Right Cauliflower: Look for a cauliflower with a compact, dense head and tightly packed florets. Avoid heads with brown spots or bruises.
Preparing the Cauliflower: Cut off the cauliflower leaves and stem. Break the cauliflower into florets of about 2 inches in size.
Roasting the Cauliflower: Preheat your oven to 425°F (220°C). Toss the cauliflower florets with olive oil, salt, and pepper. Spread the florets in a single layer on a baking sheet. Roast for 20-25 minutes, or until the florets are tender and slightly charred.
Adding Flavor: For added flavor, consider marinating the cauliflower florets in a mixture of olive oil, lemon juice, garlic, and herbs before roasting.
Serving Suggestions: Roasted cauliflower can be served as a side dish, main course, or appetizer. It can be enjoyed on its own, or paired with various dips, sauces, or toppings. Some popular options include hummus, tahini sauce, yogurt sauce, salsa, or cheese.

Conclusion:

With its versatility and numerous health benefits, roasted cauliflower is a must-try dish for anyone looking to incorporate more vegetables into their diet. Whether you prefer simple seasonings or complex marinades, there's a roasted cauliflower recipe out there to suit your taste. Experiment with different flavor combinations and cooking methods to discover your favorite way to enjoy this nutritious vegetable. From classic roasted cauliflower with olive oil and herbs to more creative variations incorporating spices, sauces, and toppings, the possibilities are endless. So, gather your ingredients, preheat your oven, and get ready to experience the deliciousness of roasted cauliflower!