Best 7 Sauteed Cauliflower Recipes

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**Cauliflower Sauté: A Medley of Culinary Delights**

Savor the culinary brilliance of sautéed cauliflower, a versatile vegetable transformed into a symphony of flavors. From classic preparations to innovative twists, this collection of recipes offers a delightful journey for taste buds. Discover the simplicity of Garlic Butter Sautéed Cauliflower, where tender florets bathe in a golden embrace of butter and garlic. For a touch of spice, embark on a flavor adventure with Spicy Sautéed Cauliflower, where fiery chili peppers ignite the senses. Indulge in the umami-rich goodness of Miso Sautéed Cauliflower, where a savory-sweet glaze elevates the cauliflower to new heights. And for a taste of the Mediterranean, embrace the vibrant flavors of Mediterranean Sautéed Cauliflower, where sun-kissed vegetables dance in a symphony of herbs and spices. Each recipe promises a unique culinary experience, showcasing the versatility and deliciousness of sautéed cauliflower.

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

SAUTEED BROCCOLI, CAULIFLOWER AND MUSHROOMS



Sauteed Broccoli, Cauliflower and Mushrooms image

I have always prepared broccoli this way. Even my kids loved it when they were small. The flavors are just magnificent together! The key is to keep heat high so the vegetables brown while remaining somewhat crisp.

Provided by davianng

Categories     Cauliflower

Time 20m

Yield 4-6 serving(s)

Number Of Ingredients 6

4 cups broccoli, cut up
4 cups cauliflower, cut up
2 cups mushrooms, sliced
2 tablespoons garlic, minced
1/3-1/2 cup olive oil
salt and pepper, to taste

Steps:

  • Mix cut-up broccoli and cauliflower, sliced mushrooms and minced garlic. Season with salt and pepper to taste. Cover and let stand an hour, if possible.
  • Heat oil in a large saute or fry pan until very hot.
  • Add vegetables all at once, spreading in an even layer. Do not stir until bottom of layer begins to brown.
  • Flip and stir to get unbrowned pieces to bottom. Let cook until beginning to brown.
  • The trick here is to keep heat high and brown pieces without overcooking or burning them. If pieces are browned, but not soft enough for your taste, turn off heat and cover pan for a few minutes.

GARLIC SAUTEED CAULIFLOWER



Garlic Sauteed Cauliflower image

Although I can't say cauliflower is one of my favorite vegetables, I do love it prepared this way. Recipe is adapted from "A Taste of The Hill from St Louis".

Provided by GaylaJ

Categories     Cauliflower

Time 20m

Yield 4 serving(s)

Number Of Ingredients 5

1 head cauliflower, cut into florets
1/4 cup extra virgin olive oil (you can probably use less)
4 garlic cloves, minced
crushed red chili pepper, to taste
salt

Steps:

  • Cook cauliflower in a large pot of salted, boiling water until barely crisp-tender; drain well.
  • In a large skillet over medium heat, warm the oil. Saute' the garlic and desired amount of red chile pepper until the garlic just begins to brown (being careful to not let it burn!).
  • Add the cauliflower and cook a few minutes, stirring, until completely coated in oil.
  • Sprinkle with kosher salt to taste and serve.

SAUTEED CAULIFLOWER



Sauteed Cauliflower image

Slightly adapted from the cookbook The Art of Simple Food. You can add chopped fresh parsley and/or minced garlic near the end if desired, but it really isn't necessary.

Provided by Andtototoo

Categories     Cauliflower

Time 35m

Yield 3 serving(s)

Number Of Ingredients 3

1 cauliflower
olive oil, as needed
salt, as needed

Steps:

  • Remove the base of the stem of the cauliflower with a sharp knife.
  • From the top down, cut the cauliflower into 1/4 inches slices. (Some of the slices will crumble, but those still taste good, they just don't look as pretty.).
  • Heat 2 Table olive oil over medium-high heat in a large nonstick frying pan.
  • Add one batch of the cauliflower (in a single layer) and cook until brown on the first side. Use a spachula to flip over the cauliflower.
  • Fry the cauliflower until brown on the second side, adding more olive oil if needed.
  • At this time, I usually add 2-3 Table. water, turn over the cauliflower again, cover and cook for several more minutes.
  • Repeat on the second side if the cauliflower is not quite tender. The cauliflower tastes best if it has gotten very brown.
  • Sprinkle with salt.
  • Remove the first batch, keeping warm, and doing a second and third batch (if you still have cauliflower to cook) until all of the cauliflower has been sauteed.

SAUTéED CAULIFLOWER WITH BROWNED BREAD CRUMBS



Sautéed Cauliflower with Browned Bread Crumbs image

Hot mustard seasoned bread crumbs are a timeless way to liven up cooked cauliflower. A side dish ready in merely 25 minutes!

Provided by By Betty Crocker Kitchens

Categories     Side Dish

Time 25m

Yield 4

Number Of Ingredients 6

1 teaspoon salt
1 medium head cauliflower (about 2 lb), trimmed and cut into florets
4 tablespoons butter
1 tablespoon Dijon mustard
2 cups soft bread crumbs (about 3 slices bread)
2 tablespoons olive oil

Steps:

  • In 10-inch skillet, heat 1 inch water to boiling. Stir in salt. Add cauliflower and return to boiling. Boil uncovered 3 minutes or until almost tender. Drain cauliflower in colander and immediately rinse under cold water to stop cooking. Set cauliflower aside.
  • In same skillet, melt 3 tablespoons of the butter over medium heat. Stir mustard into butter and add bread crumbs. Cook 8 to 10 minutes, stirring frequently, until crumbs are golden brown. Remove crumbs to plate.
  • In same skillet, melt remaining tablespoon butter and the oil over medium-high heat. Stir in cauliflower and cook about 5 minutes, stirring occasionally, until lightly browned and cooked through. Sprinkle crumbs over top.

Nutrition Facts : Calories 420, Carbohydrate 47 g, Cholesterol 30 mg, Fat 4, Fiber 5 g, Protein 10 g, SaturatedFat 7 g, ServingSize 1 Serving, Sodium 1270 mg, Sugar 7 g, TransFat 1/2 g

SAUTEED FLANK STEAK WITH ARUGULA AND ROASTED CAULIFLOWER AND RED PEPPERS



Sauteed Flank Steak with Arugula and Roasted Cauliflower and Red Peppers image

Categories     Sauté     Low Fat     Low/No Sugar     Steak     Cauliflower     Arugula     Bell Pepper     Healthy     Gourmet

Yield Makes 4 servings

Number Of Ingredients 12

1 large head cauliflower (2 1/2 lb), cut into 1 1/2-inch-wide florets (8 cups)
2 lb red bell peppers (about 5), cut into 1-inch squares
4 large garlic cloves, peeled
1 1/2 tablespoons extra-virgin olive oil
2 teaspoons chopped fresh thyme
1 1/2 teaspoons salt
1 1/2 teaspoons coarsely ground black pepper
1 (1-lb) piece flank steak, halved lengthwise (along the grain)
1/2 tablespoon vegetable oil
3 oz baby arugula
1/2 cup fat-free reduced-sodium chicken broth
2 teaspoons red-wine vinegar, or to taste

Steps:

  • Put oven rack in upper third of oven and preheat oven to 500°F.
  • Toss cauliflower, bell peppers, and garlic with olive oil, 1 teaspoon thyme, 1 teaspoon salt, and 1/2 teaspoon pepper in a large bowl. Spread in a large shallow baking pan (at least 15 by 10 inches) and roast, turning over once or twice, until vegetables are tender and slightly charred, 25 to 30 minutes.
  • While vegetables roast, heat a dry 10-inch heavy skillet (not nonstick; preferably cast-iron) over moderately high heat until hot, about 3 minutes. Meanwhile, stir together remaining teaspoon thyme, teaspoon pepper, and 1/2 teaspoon salt in a small bowl. Pat steak dry and rub both sides with thyme mixture.
  • Add vegetable oil to hot skillet, then add steak and sauté, turning over once, 5 to 7 minutes total for medium-rare. Transfer to a cutting board and let stand, loosely covered with foil, 5 minutes.
  • Reserve roasted garlic cloves and 1 cup roasted bell peppers. Toss arugula with remaining roasted vegetables in pan to wilt, then transfer to a platter.
  • Blend reserved garlic and bell peppers with broth, vinegar, and salt and pepper to taste in a blender until smooth. Transfer sauce to a small bowl or sauceboat.
  • Holding a knife at a 45-degree angle, cut steak across the grain into thin slices and arrange on platter with vegetables. Pour any juices accumulated on cutting board over meat and serve sauce on the side.

SAUTEED CAULIFLOWER DELIGHT



SAUTEED CAULIFLOWER DELIGHT image

Categories     Cauliflower     Tomato

Number Of Ingredients 10

1/4 cup olive oil
1 red onion, chopped
1 head cauliflower, cut into florets
1 cup (or more to taste) cherry tomatoes, halved
2 tablespoons raisins
1 teaspoon white sugar
1 clove garlic, minced
1 teaspoon dried parsley
1/4 teaspoon red pepper flakes
1 tablespoon (or to taste/optional) fresh lemon juice

Steps:

  • Heat olive oil in a large skillet over medium heat; cook and stir onion until tender, 5 to 10 minutes. Add cauliflower, cherry tomatoes, raisins, and white sugar to onion. Cover skillet and cook, stirring occasionally, until cauliflower is tender, 4 to 5 minutes.
  • Mix garlic, parsley, and red pepper flakes into cauliflower mixture; increase heat to high and saute until cauliflower is browned, 1 to 2 minutes.
  • Drizzle lemon juice over cauliflower.

SAUTEED CAULIFLOWER DELIGHT



Sauteed Cauliflower Delight image

Unique and tasty recipe.

Provided by L.M. Black

Categories     Side Dish     Vegetables     Cauliflower

Time 30m

Yield 4

Number Of Ingredients 10

¼ cup olive oil
1 red onion, chopped
1 head cauliflower, cut into florets
1 cup cherry tomatoes, halved, or more to taste
2 tablespoons raisins
1 teaspoon white sugar
1 clove garlic, minced
1 teaspoon dried parsley
¼ teaspoon red pepper flakes
1 tablespoon fresh lemon juice, or to taste

Steps:

  • Heat olive oil in a large skillet over medium heat; cook and stir onion until tender, 5 to 10 minutes. Add cauliflower, cherry tomatoes, raisins, and white sugar to onion; cover skillet and cook, stirring occasionally, until cauliflower is tender, 4 to 5 minutes.
  • Mix garlic, parsley, and red pepper flakes into cauliflower mixture; increase heat to high and saute until cauliflower is browned, 1 to 2 minutes. Drizzle lemon juice over cauliflower.

Nutrition Facts : Calories 196.5 calories, Carbohydrate 17.8 g, Fat 13.9 g, Fiber 4.8 g, Protein 3.7 g, SaturatedFat 1.9 g, Sodium 49.2 mg, Sugar 8.8 g

Tips:

  • Choose the right cauliflower: Look for a head of cauliflower that is compact and heavy, with tightly packed florets. Avoid heads that have brown spots or wilted leaves.
  • Wash the cauliflower thoroughly: Before you cut the cauliflower into florets, rinse it well under cold water to remove any dirt or debris.
  • Cut the cauliflower into evenly sized florets: This will help them cook evenly. Aim for florets that are about 1-2 inches in size.
  • Season the cauliflower with salt and pepper: This will help to enhance the flavor of the cauliflower.
  • Use a large skillet or wok: This will give the cauliflower plenty of room to cook without overcrowding.
  • Heat the oil over medium-high heat: This will help to sear the cauliflower and prevent it from sticking to the pan.
  • Add the cauliflower to the pan and cook until it is tender: Stir the cauliflower frequently so that it cooks evenly. This should take about 5-7 minutes.
  • Add the sauce or seasoning of your choice: Once the cauliflower is cooked, you can add a variety of sauces or seasonings to taste. Some popular options include soy sauce, teriyaki sauce, or a simple mixture of garlic and olive oil.
  • Serve the cauliflower immediately: Sautéed cauliflower is best served hot and fresh. It can be enjoyed as a side dish or main course.

Conclusion:

Sautéed cauliflower is a quick, easy, and delicious way to enjoy this healthy vegetable. With its mild flavor and versatile nature, it can be easily incorporated into a variety of dishes. Whether you are looking for a healthy side dish or a flavorful main course, sautéed cauliflower is a great option.

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