Roasting Cauliflower Whole | Kathy’s Vegan Kitchen

by admin

Did you know you can roast a whole cauliflower in an air-fryer? Yes, you can! And roasting cauliflower whole is easy and only takes 15-20 minutes. You will love this roasted cauliflower recipe.

Roasted cauliflower serves on a platter with romesco sauce, capers, and parsley.

As many of you know, I love cauliflower! Roasting cauliflower whole is one of the easier and quickest ways to have dinner ready in no time. But did you know you can roast a whole cauliflower in the air-fryer? Well, you can! And you will love this roasted cauliflower recipe.

Jump to:

Recently, Paul and I ate at a local restaurant, Postinos. We ordered a cauliflower appetizer with sultana raisins, caper, and romesco sauce for the first time. Although it was tasty, the cauliflower and sauce were too oily for me. So, I decided to make my own version at home. 

Even though I’ve roasted cauliflower in the oven before, I decided to try my air-fryer instead, and the results were amazing! 

With or without the romesco sauce, whole roasted cauliflower is a great way to make an entire meal under 30 minutes. 

The Health Benefits of Cauliflower

According to Healthline, the nutrition profile of cauliflower is quite impressive.

Cauliflower is very low in calories and carbs yet high in vitamins. In fact, cauliflower contains almost every vitamin and mineral you need.

Here is an overview of the nutrients found in 1 cup, or 128 grams, of raw cauliflower:

  • Calories: 25
  • Fiber: 3 grams
  • Vitamin C: 77% of the RDI
  • Vitamin K: 20% of the RDI
  • Vitamin B6: 11% of the RDI
  • Folate: 14% of the RDI
  • Pantothenic acid: 7% of the RDI
  • Potassium: 9% of the RDI
  • Manganese: 8% of the RDI
  • Magnesium: 4% of the RDI
  • Phosphorus: 4% of the RDI

Preparing and Roasting Whole Cauliflower

A cauliflower on a cutting board with the stem and leaves facing upwards.
  • Step 1: First, prepare the cauliflower by removing its outer leaves and carefully removing the stem with a sharp knife without cutting through the cauliflower.
I removed the leaves and stem from the cauliflower with a knife.
  • Step 2: Once the stem and leaves are removed, turn the cauliflower over and wash it, leaving it wet. As a result, any chosen seasoning will stick to the outside of the cauliflower. 
A head of whole cauliflower on a cutting board.

Seasoning Blend Ingredients

  • Lemon Juice: Fresh lemon juice provides the wet element to allow the spices to stick to the cauliflower without oil.
  • Fresh Minced Garlic: I prefer fresh garlic whenever possible for the best flavor.
  • Garlic Powder: Garlic powder adds another level of flavor to the seasoning blend.
  • Paprika: I used regular paprika, but feel free to use smoked paprika for a smokier flavor.
  • Salt: Salt enhances the blend of seasonings.
  • Pepper: Pepper adds a little heat as well as flavor.
  • Capers (Garnish): The capers are added as a garnish after cooking. If you don’t have capers, consider using chopped olives, which are very similar.
  • Parsley (Garnish): Parsley adds a freshness to the roasted cauliflower recipe.  

Cooking Options

Roasting whole cauliflower in the air fryer.

Air Fryer Instructions

  1. Combine the garlic, garlic, and seasonings, and whisk. 
  2. Using a pastry brush and your hands, make sure the mixture of lemon juice, garlic, and spices is all over the cauliflower, including the bottom. 
  3. Don’t skip the bottom of the cauliflower. 
  4. Do not preheat the air-fryer.
  5. Set the air-fryer to 370 degrees and cook for 15-20 minutes, checking to ensure the cauliflower isn’t under or overcooked. This varies as the whole cauliflower is a different size. Smaller whole cauliflower takes less time, as larger cauliflower takes a bit longer. 
  6. To check to make sure it’s done, place a knife or skewer through the whole cauliflower. It should slide in easily, similar to testing a potato to see if it’s cooked. 
Cauliflower is placed on top of romesco sauce and garnished with capers and parsley.

If you don’t have an air-fryer, no worries; whole roasted cauliflower tastes the same in the oven; it just takes longer. 

Oven Instructions

  • Combine the garlic, garlic, and seasonings, and whisk. 
  • Using a pastry brush and your hands, make sure the mixture of lemon juice, garlic, and spices is all over the cauliflower, including the bottom. 
  • Don’t skip the bottom of the cauliflower. 
  • Place the whole cauliflower in the center of a baking sheet lined with a silicone baking mat or parchment paper. 
  • Preheat to 400 degrees and cook for 45 minutes to 1 hour, checking at 45 minutes to ensure the cauliflower isn’t under or overcooked. This varies as the whole cauliflower is a different size. Smaller whole cauliflower takes less time, as larger cauliflower takes a bit longer. 
  • To check to make sure it’s done, place a knife or skewer through the whole cauliflower. It should slide in easily, similar to testing a potato to see if it’s cooked. 

Romesco Sauce Ingredients 

A bowl of romesco sauce on the table.

For this whole roasted cauliflower recipe, I used homemade Romesco sauce on the bottom of the plate and topped it with the roasted cauliflower, and garnished with capers and parsley. 

  • Roasted Red Pepper: I used the jarred red peppers in water.
  • Tomato Paste: Tomato paste is added to dishes to impart an intense flavour, particularly the natural umami flavour found in tomatoes.
  • Red Wine Vinegar: Red wine vinegar adds a tangy flavor to tomato sauce. It is, after all, sour wine! Therefore, you must add just a bit of vinegar to liven up the sauce without making the entire batch acidic.
  • Almonds: Almonds provide the creaminess to this romesco sauce; however, there are substitutions provided below for a nut-free option.
  • Paprika: Paprika is sweet and smokey, giving the sauce a depth of flavor.
  • Salt: Salt enhances the flavors in the sauce recipe.

Romesco Sauce Ingredient Substitutions

  • Roast red peppers on the grill, stove or in the oven instead of using jarred roasted red peppers.
  • Tomato sauce and tomato puree are both excellent substitutes. For every 1 tablespoon of tomato paste needed, use 3 tablespoons of tomato puree or sauce.
  • Instead of red wine vinegar, use lemon juice or white vinegar.
  • Choose sunflower seeds, hemp seeds, or white beans for a nut-free option.
  • Or, try raw cashews instead of almonds.
  • Chipotle powder is similar to paprika.

Serving Whole Roasted Cauliflower

Romesco sauce is spooned on a plate and spread in a circle in the center of the place.
  1. Using a spoon, place a generous portion of Romesco sauce in the center of the plate.
  2. Place the whole roasted cauliflower on top of the Romesco sauce.
  3. Garnish with capers and parsley.
Cauliflower recipe served on romesco sauce garnished with capers and parsley.

Let’s say there weren’t any leftovers! 

Cheap and versatile, roasted whole cauliflower absorbs the flavors of any sauce or seasoning. It’s like a sponge. 

So, imagine the possibilities the next time you see a whole head of cauliflower. 

Recipe FAQs

Do you soak cauliflower before you cook it?

If you are concerned about critters and bugs inside organic cauliflower, a way to avoid added unintended protein is to soak the cauliflower for 30 minutes to avoid such concerns.

Why is my cauliflower mushy?

Mushy cauliflower results from using a lot of oil or crowding the pan. So skip the oil, and give the cauliflower some room to breathe.

What is the best way to cook cauliflower without losing the nutrients?

Boiling cauliflower removes the nutrients. So steam or roast cauliflower to maintain nutrients.

Tips

  • When roasting whole cauliflower, consider the size of the cauliflower. Smaller cauliflower cooks faster than larger cauliflowers, so cooking time may be altered. Also, consider the size of your air fry pan before choosing the cauliflower.
  • Since this recipe does not call for oil, brush the entire cauliflower with lemon juice so the seasoning blend sticks easily to the outside of the cauliflower.
  • You can choose green, yellow, or purple cauliflower. They have a similar texture and taste—mild, sweet, and nutty. The major difference is their color, and with color, a slight difference in nutritional value.
  • Overcooking cauliflower makes it mushy; undercooking is an equalling off-putting problem, producing tough or hard cauliflower.
  • The perfect temperature for roasting vegetables is 400 degrees Fahrenheit. It provides a crispy, perfectly browned exterior, and a fork-tender interior.

If you have yet to explore the world of cauliflower, you should give it a try. Roasting whole cauliflower is quick and easy, and it feeds 6 people with one head of cauliflower.

Vegan Entree Suggestions

If you love this roasted cauliflower recipe, give us a 5-star review and comment below. We would love to hear from you!

📖 Recipe

Romesco Sauce with Roasted Cauliflower

Roasting Cauliflower Whole

Kathy Carmichael

Did you know you can roast a whole cauliflower in an air-fryer? You can! And it takes 15-20 minutes. Try roasting whole cauliflower in an air-fryer or oven without any oil, roasted to a golden brown, and set on a base of romesco sauce. So inexpensive yet elegant.

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Course Entrees

Cuisine American

Servings 6 servings

Calories 29 kcal

Instructions 

Preparing the Cauliflower

  • First, prepare the cauliflower by removing its outer leaves and carefully removing the stem with a sharp knife without cutting through the cauliflower.

  • Rinse the cauliflower on top and the bottom.

  • Combine the lemon juice, garlic, and seasonings.

  • Using a pastry brush and hands, brush the mixture on the outside and underneath the cauliflower base.

  • Use your hands if there is additional garlic and press it into the cauliflower.

Making the Romesco Sauce (optional)

Air-Frying Whole Cauliflower

  • Combine the garlic, garlic, and seasonings, and whisk. 

  • Using a pastry brush and your hands, make sure the mixture of lemon juice, garlic, and spices is all over the cauliflower, including the bottom. 

  • Don’t skip the bottom of the cauliflower.

  • Do not pre-heat the air-fryer.

  • Set the air-fryer to 370 degrees and cook for 15-20 minutes, checking to ensure the cauliflower isn’t under or overcooked.

  • This varies as the whole cauliflower is a different size.

  • Smaller whole cauliflower takes less time, as larger cauliflower takes a bit longer. 

  • To check to make sure it’s done, place a knife or skewer through the whole cauliflower. It should slide in easily, similar to testing a potato to see if it’s cooked. 

Roasting Whole Cauliflower in the Oven

  • Combine the garlic, garlic, and seasonings, and whisk. 

  • Using a pastry brush and your hands, make sure the mixture of lemon juice, garlic, and spices is all over the cauliflower, including the bottom. 

  • Don’t skip the bottom of the cauliflower.

  • Place the whole cauliflower in the center of a baking sheet lined with a silicone baking mat or parchment paper. 

  • Preheat to 400 degrees and cook for 45 minutes to 1 hour, checking at 45 minutes to ensure the cauliflower isn’t under or overcooked.

  • This varies as the whole cauliflower is a different size.

  • Smaller whole cauliflower takes less time, as larger cauliflower takes a bit longer. 

  • To check to make sure it’s done, place a knife or skewer through the whole cauliflower. It should slide in easily, similar to testing a potato to see if it’s cooked. 

Serving

  • Smear the Romesco sauce in the center of a platter in a circle.

  • Place the whole roasted cauliflower in the center of the Romesco sauce.

  • Add capers and parsley on top and the surrounding platter.

  • Cut into 6 equal pieces.

  • Spoon Romesco sauce on each serving.

Notes

  • When roasting whole cauliflower, consider the size of the cauliflower. Smaller cauliflower cooks faster than larger cauliflowers, so cooking time may be altered. Also, consider the size of your air fry pan before choosing the cauliflower.
  • Since this recipe does not call for oil, brush the entire cauliflower with lemon juice so the seasoning blend sticks easily to the outside of the cauliflower.
  • You can choose green, yellow, or purple cauliflower. They have a similar texture and taste—mild, sweet, and nutty. The major difference is their color, and with color, a slight difference in nutritional value.
  • Overcooking cauliflower makes it mushy; undercooking is an equalling off-putting problem, producing tough or hard cauliflower.
  • The perfect temperature for roasting vegetables is 400 degrees Fahrenheit. It provides a crispy, perfectly browned exterior, and a fork-tender interior.

Nutrition

Calories: 29kcalCarbohydrates: 7gProtein: 1gFat: 0.4gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.05gSodium: 591mgPotassium: 284mgFiber: 2gSugar: 3gVitamin A: 547IUVitamin C: 15mgCalcium: 19mgIron: 1mg


Source link

You may also like