Mediterranean Roasted Cauliflower
Mediterranean Roasted Cauliflower is a delicious and healthy side dish, full of vibrant flavors inspired by Mediterranean cuisine. Roasting the cauliflower enhances its natural sweetness and tenderness, while Mediterranean ingredients like olive oil, garlic, lemon, and spices bring a zesty, aromatic flair. This dish is both vegan and gluten-free, making it a great choice for many dietary preferences. It’s perfect as a side for any meal or even as a light main dish.
Total Time:
Prep time: 10-15 minutes
Cook time: 25-30 minutes
Total time: 35-45 minutes
Ingredients:
1 large head of cauliflower, cut into florets
3 tbsp olive oil
1 tbsp lemon juice (freshly squeezed)
1 tsp garlic powder
1 tsp onion powder
1 tsp smoked paprika
1/2 tsp ground cumin
1/2 tsp dried oregano
Salt and black pepper, to taste
Fresh parsley, chopped (for garnish)
Optional: Crumbled feta cheese (for a Mediterranean touch)
Optional: Pine nuts or toasted almonds (for crunch)
Instructions:
Preheat the Oven: Preheat your oven to 400°F (200°C).
Prepare the Cauliflower: Cut the cauliflower into even-sized florets, removing the leaves and stem. Try to keep them consistent in size for even cooking.
Season the Cauliflower: In a large bowl, combine the olive oil, lemon juice, garlic powder, onion powder, smoked paprika, cumin, oregano, salt, and pepper. Toss the cauliflower florets in this mixture until they’re well-coated.
Roast the Cauliflower: Spread the cauliflower florets out on a baking sheet in a single layer. Roast in the preheated oven for 25-30 minutes, turning once halfway through, until the cauliflower is golden brown and tender.
Serve: Once roasted, remove from the oven and sprinkle with chopped fresh parsley. Optionally, top with crumbled feta cheese and toasted pine nuts or almonds for extra flavor and texture.
Tips:
Uniform Roasting: To ensure even roasting, try to cut the cauliflower florets into similar sizes. This will help them cook at the same rate.
Crispier Cauliflower: For extra crispiness, you can drizzle the cauliflower with a little more olive oil or even a light spray of olive oil spray before roasting.
Tossing Halfway: Make sure to toss the cauliflower halfway through cooking to get an even golden-brown color and prevent sticking.
Use Fresh Spices: If possible, use fresh dried herbs and spices (such as oregano and cumin) for a more intense flavor.
Lemon Zest: Add lemon zest to the cauliflower for an extra burst of citrus flavor. This works great in combination with the lemon juice.
Check for Doneness: Roasting times can vary slightly depending on your oven and the size of the florets. Check for tenderness by piercing the cauliflower with a fork; it should go through easily.
Variations:
Add a Mediterranean Twist: For a more classic Mediterranean feel, try adding cherry tomatoes, olives (such as Kalamata), and red onion during the last 10-15 minutes of roasting. These ingredients will cook alongside the cauliflower and absorb the lovely flavors.
Spicy Version: If you like a bit of heat, sprinkle some red pepper flakes or a pinch of cayenne pepper in with the other seasonings. You can also toss the cauliflower with a little bit of harissa before roasting for a North African kick.
Herbed Version: For a more herbaceous flavor, experiment with different herbs like thyme, rosemary, or basil in place of or in addition to oregano. Fresh herbs can be added after roasting for a bright pop.
Vegan “Cheese”: To add some creaminess without dairy, sprinkle nutritional yeast on the cauliflower after roasting for a cheesy, nutty flavor.
Add Sweetness: Roast the cauliflower along with dried apricots or raisins for a subtle sweetness that pairs wonderfully with the savory flavors.
Nutty Variation: Instead of pine nuts, try using toasted almonds, walnuts, or cashews to bring a different texture and richness to the dish.
Tahini Sauce: Serve the roasted cauliflower with a drizzle of tahini (sesame paste) mixed with a bit of lemon juice, garlic, and water for a creamy Mediterranean dressing.
Feta-Free: For a dairy-free option, omit the feta cheese and maybe add a sprinkle of dried seaweed flakes (like nori) for an umami flavor boost.
Add Protein: To turn the dish into a more substantial meal, add chickpeas or white beans for a boost of protein. You can toss them with the cauliflower before roasting or serve them on the side.
Q&A:
Can I make this dish ahead of time?
Yes, you can roast the cauliflower ahead of time and store it in an airtight container in the fridge for up to 3 days. To reheat, simply warm it in the oven at 350°F (175°C) for about 10 minutes, or until heated through.
Can I use frozen cauliflower?
While fresh cauliflower is recommended for the best texture, you can use frozen cauliflower. Be sure to thaw and drain it well to avoid excess moisture. You may need to adjust the roasting time slightly.
Can I substitute other vegetables?
Yes! You can substitute cauliflower with other vegetables like broccoli, brussels sprouts, or even sweet potatoes. Just adjust the roasting time based on the vegetable you use.
How can I make this dish spicier?
To add heat, mix in some chili powder, cayenne pepper, or a tablespoon of harissa paste into the seasoning mix. For a spicier kick, top the dish with fresh sliced chili peppers after roasting.
How can I make this dish more filling?
For a more substantial meal, add chickpeas, quinoa, or lentils alongside the cauliflower. These ingredients pair wonderfully with the Mediterranean flavors and offer extra fiber and protein.
Nutritional Information (per serving, based on 4 servings):
Calories: ~120 kcal
Protein: 3g
Carbohydrates: 10g
Fiber: 5g
Sugars: 3g
Fat: 9g
Saturated Fat: 1g
Cholesterol: 0mg (if feta is omitted)
Sodium: 160mg
Vitamin A: 10% DV
Vitamin C: 85% DV
Calcium: 6% DV
Iron: 5% DV
These values will vary slightly based on the specific ingredients used, such as the inclusion of feta or nuts.
Conclusion:
Mediterranean Roasted Cauliflower is a vibrant, flavorful, and nutritious dish that’s easy to prepare and customizable. With its rich mix of spices, fresh herbs, and healthy ingredients, it’s perfect as a side dish or a light main. Whether you’re looking to impress guests at a dinner party or make a simple meal at home, this dish offers a healthy and satisfying option. Plus, it’s packed with fiber, vitamins, and healthy fats, making it not only delicious but also good for you!
Experiment with different variations and add-ins to suit your taste. Whether you enjoy it with feta, topped with nuts, or drizzled with tahini, this recipe is sure to become a favorite!