Traditional recipes

Cauliflower-Spinach Puree Recipe

Cauliflower-Spinach Puree Recipe


  • 8 cups 1- to 1 1/2-inch cauliflower florets (from 2 medium heads)
  • 2 large shallots (3 to 4 ounces), peeled, halved
  • 3 cups (packed) fresh spinach leaves (about 3 ounces)
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 to 2 teaspoons fresh lemon juice

Recipe Preparation

  • Cook cauliflower and shallots in large pot of boiling salted water until tender, 8 to 10 minutes. Drain well. Place half of cooked vegetables in processor. Add 1 1/2 cups (packed) spinach and 2 teaspoons oil. Blend to smooth puree. Season to taste with salt and pepper. Transfer to medium microwave-safe bowl. Repeat with remaining cauliflower, shallots, spinach, and oil. Season with lemon juice to taste. DO AHEAD Can be made 1 day ahead. Cover and chill. Rewarm in microwave before using.

Recipe by Brian Bistrong, Chieun Ko Bistrong,Reviews Section

Recipe Summary

  • ¼ cup vegetable oil
  • 2 large onions, coarsely chopped
  • 1 head cauliflower, cut into florets
  • 2 cloves garlic, crushed
  • 1 (1 inch) piece fresh ginger, peeled and chopped
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 ¼ teaspoons cayenne pepper
  • 1 (14.5 ounce) can diced tomatoes
  • 1 ¼ cups vegetable broth
  • salt and ground black pepper to taste
  • 1 pound fresh spinach, chopped and stems removed

Heat vegetable oil in a large saucepan over medium heat cook and stir onions and cauliflower until slightly softened, about 3 minutes. Add garlic, ginger, coriander, cumin, turmeric, and cayenne pepper stir to coat.

Stir tomatoes and vegetable broth into cauliflower mixture season with salt and black pepper. Bring mixture to a boil, cover, and reduce heat. Simmer until flavors have blended, about 8 minutes. Stir spinach into mixture until it begins to wilt. Cover and simmer until spinach is completely wilted and cauliflower is tender, 8 to 10 minutes.

Cauliflower and Spinach Mash

This recipe does not pretend to be anything but plain and fairly bland, like mashed potatoes. It is absolutely ideal for diabetics, kids, invalids and people who need to lose weight, as it can be used instead of a carbohydrate side dish. It is filling, but low in calories and starches, and combine two nutritious veggies in one dish. You can add your own mix of seasonings to the puree -- mine's what I used, and are only suggestions. I am indebted to the cauliflower puree recipes on Zaar, for the idea. It's ideal to serve with strongly-flavoured, sauced chicken dishes. It's so easy to boil baby potatoes as another side, and to add a mixed salad for starters. I did not add butter or any extra fat except that mentioned, and even that can be left out. And this is a large recipe, as I wanted to freeze half. You could halve the recipe for 3 - 4 people. Cooking time is mine: I left it to steam with the lid on and went about my business.(ADDED on 27.1.09: I made it tonight without the spinach, but with about 1 cup roughly-chopped Italian parsley and 1 cup chopped spring/green onions. Just as delicious, and myyyy, what a way to trick a dieter or a kid into thinking it's mashed potatoes! :))

Spinach Cauliflower Soup

This frigid weather has me obsessed with soups lately. I just can't seem to get enough of warm drinks and foods after coming in from the bitter cold. This spinach cauliflower soup is the perfect light option to serve as an appetizer, to accompany a sandwich for lunch, or in a larger portion as a main course with a side salad and some crusty bread. And when I say this soup is light, I mean it. With only 50 calories for a 1.5 cup serving, this spinach cauliflower soup will leave you satisfied without packing on the pounds that seem to come with most winter recipes. Yes, that is not a typo - it really just has 50 calories. Convinced you need to try it yet? No? Well let me go on then.

The puréed cauliflower acts as a thickener and the addition of lemon and cayenne complement the subtle spinach flavor in a way that really adds some pep to what otherwise could be just another boring veggie-based meal. I guarantee you that this soup is anything but boring! Even as the creator of this recipe, I admit that I was a little surprised at how well the ingredients ended up coming together and couldn't stop eating of it. Luckily with under 50 calories, there's no need to limit yourself and getting seconds, or thirds (or fourths, let's be honest here) is completely acceptable.

The prep works is easy since all you really need to do is roughly break up the cauliflower into florets, chop an onion, sauté, simmer, add a few more items, and then blend. This makes this spinach cauliflower soup not only a healthy soup option, but also a quick weeknight dinner.

During the simmer stage, you have just enough time to make a side salad or get some biscuits prepped and in the oven. Even if you let the soup simmer a little longer than the recommended 20 minutes, cauliflower is pretty forgiving in this recipe since it's ultimately puréed.

For the final step, add the remaining ingredients and blend with an immersion blender. I don't think Cuisinart still makes the model I use, but their new immersion blender looks even better and is pretty inexpensive considering how awesome this thing is.

If you don't have one though, not to worry, just pour the soup into your blender, working in batches to get it all creamy and smooth. Then combine the puréed soup back into the main pot and give it a quick stir to mix it all back up together.

A spinach and cauliflower mash to prove comfort food can be healthy, too

While traditional mash potatoes are delicious, the cheese, butter and milk can leave you feeling a little heavy. This vegan alternative has all the comforting qualities of a classic mash but on the lighter side.

Now that winter has arrived, there might be no better comfort food than mashed potatoes, but with butter, milk, and quite often cheese, it can leave you feeling on the heavy side.

Enter the super versatile cauliflower, which serves as the base for this recipe.

How To Prepare Cauliflower Four Ways.

How To Prepare Cauliflower Four Ways

This vegan alternative uses spinach, garlic, and cauliflower as a lighter, but no less flavoursome alternative, while almond milk provides the creaminess you still want from this classic side dish without weighing you down.

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Cauliflower is super versatile. Image: Unsplash Source:BodyAndSoul

Roasted Cauliflower Soup with Garlic and Spinach

This roasted cauliflower soup with roasted garlic and spinach is packed full of nutrients, and is a healthy low carb entree to keep you warm and satisfied.

Cauliflower is huge in the low carb world, because it has the starchy quality of a potato, but it only contains about 29 carbs for the entire head, vs 37 carbs for an average potato. So while we are trying to eat more healthy, I made this roasted cauliflower soup with roasted garlic and baby spinach.

Roasting cauliflower gives it a nice nutty flavor. All you have to do is clean and cut it up. It's always a good idea to try to make your pieces uniform so that they cook equally in the oven. Throw in a head of garlic drizzled with EVOO and wrap it in aluminum foil. While a head of garlic may seem like a lot, the roasted flavor is much milder than fresh garlic, and remember that it's going in a large pot of soup.

Adding baby spinach gives this dish a boost of vitamins and nice color. Did you know that spinach is high in protein? While I like the flavor of spinach, it really doesn't have a strong presence in this soup but it adds a ton of nutrients.

Cauliflower Parmesan and the Benefits of Cauliflower

I&rsquoll bet you didn&rsquot know that aside from tasting good and being so versatile, cauliflower loves you back.

  • Cauliflower has to fight hard to get your attention, unless you buy this kind.
  • It just doesn&rsquot have the sex appeal that broccoli has, and it&rsquos not a trend setter like kale, but it&rsquos gaining ground.
  • But, it&rsquos always been around and is easily found everywhere.
  • Cauliflower is versatile and healthy. It also keeps for a fairly long time in your fridge.
  • Cauliflower is white, almost bland looking and it can&rsquot tell you it contains sulforaphane, which has been now to kill cancer stem cells.

I&rsquom no doctor or scientist, but every article I read about cauliflower has boasted these health beneifits of cauliflower.

  • Cauliflower is anti-inflammatory, the biggest buzz word around, because this is connected our immune system and so many diseases.
  • Cauliflower has choline, which boosts brain health.
  • Cauliflower contains properties that aid digestion.
  • Cauliflower is high in antioxidants.

These are all good reasons to consider cauliflower a super food and for a home cook like me, I want to add something to the superfood category. Cauliflower is easy to prepare and versatile.

I have been making cauliflower for a very long time, and just stumbled on this little idea for lunch last week. It fits that low-carb thing that I try to adhere to at least when I&rsquom not out in restaurants gorging on pork belly pop tarts. (that&rsquos true).

So tell me, do you have an extra good cauliflower recipe. Please leave link in the comments. I&rsquom sure to come visit you.

The Cooking Process for Cauliflower Parmesan

This is the healthy version. You could bread, fry and top with sauce and cheese and have old school cauliflower parmesan (similar to eggplant parmesan), and I might just come back with that recipe.

This the easier, friendlier version, perfect for lunch or a side dish. If you want a vegan version of this, try cauliflower steaks.

  • 450g frozen leaf spinach
  • 600g potatoes, peeled and quartered
  • 1 cauliflower, cut into florets
  • pinch of ground nutmeg
  • 60ml semi-skimmed milk
  • 25g butter, softened
  • 2 eggs
  • 75g mature Cheddar, grated
  • salt and freshly ground black pepper
  • sprigs of fresh parsley to garnish (optional)
  1. Preheat the oven to 200°C (gas 6). Put the frozen spinach in a saucepan, cover and cook over a low heat for 5 minutes or until thawed.
  2. Meanwhile, put the potatoes in a pan of lightly salted water. Bring to the boil, then reduce the heat and cook for 15–20 minutes or until tender. Cook the cauliflower in a steamer, over the potatoes, for 10 minutes, or in a separate pan of boiling water.
  3. Tip the spinach into a colander and press down with a vegetable masher to squeeze out excess liquid. Chop the spinach roughly and season with salt, pepper and nutmeg.
  4. Drain and mash the potatoes with the milk and butter. Spread half the mashed potatoes in a 1 litre ovenproof baking dish (or six individual dishes). Layer the spinach on top of the potatoes.
  5. Purée the cauliflower in a blender or food processor. Add the eggs and the remaining mashed potatoes and taste to check seasoning. Spread this mixture over the spinach layer.
  6. Sprinkle the top with grated cheese, then put in the oven and bake for 30 minutes (20 minutes for individual dishes) or until golden. Serve hot, garnished with parsley, if liked.


*This could be served as a light lunch or supper dish for four.
*Floury varieties of potato, such as King Edward or Maris Piper, are best for mashing.
*If using fresh spinach, you will need 900g. Remove stalks and coarse midribs, wash thoroughly, then put the wet leaves into a covered pan without adding any extra water and cook gently for 5 minutes.


This sauce is really flexible. It can kinda become anything.

Mostly for me, it becomes Alfredo sauce for my noodles and I call it Healthy Fettuccine Alfredo.

And it can also become creamy cauliflower garlic rice. Good grief, I love this stuff.

Hey guess what? Coming soon it will become sauce for a white chicken alfredo pizza. Yeahhhh there’s a reason why I want you to have this recipe in your head. A reason that involves thick yummy whole wheat crust, this sauce, white melty cheese, chicken, tomatoes, and on, and on, and on, and on.

Before I launch you into the recipe, I feel like I should say this: this is not made from cream and butter and flour. It’s made from caul-i-flower. Get it? Flour? Flower? While I personally consider this sauce to be magical, it’s not going to taste like it’s made from cream and butter. Well, actually, it kind of does, and MANY of you have said how much your cauliflower-shy families loved this sauce, so who knows. I just want to remind the skeptics that this is indeed cauliflower sauce, so you can expect it to be at least a little bit, um, cauliflowery.

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Expert tips for making cauliflower curry with lentils

Adjust the amount of chilli flakes used to make it more or less spicy to taste.

If you want to add more protein to this recipe you could add a tin of chickpeas or stir through some shredded chicken.

If you want to try it with different veggies you could always switch the cauliflower for broccoli or the spinach for kale if you’d prefer.