Cauliflower is one of those versatile ingredients that can be anything you want it to be—spicy, creamy, crispy, or comforting. Whether you’re in the mood for a hearty curry, a zesty roasted dish, or a warming soup, these four cauliflower recipes are perfect for one person. No giant portions, no leftovers—just simple, delicious meals that make the most of this humble vegetable.
Cauliflower and Potato Curry
This Cauliflower and Potato Curry beautifully blends traditional Indian flavours with a hint of creativity. The tender cauliflower and hearty potatoes are simmered in a rich, spiced coconut milk sauce, creating a creamy, comforting, and satisfying texture. Infused with aromatic spices like cumin, turmeric, and garam masala, this dish offers a delightful balance of warmth and flavour, making it a perfect option for a wholesome meal. It’s vegetarian, gluten-free, and can easily be made vegan.
Recipe Times & Servings
Prep Time:
15 minutes
Cook Time:
30 minutes
Servings:
1
Ingredients:
- 1/4 medium cauliflower, cut into florets (about 100g)
- 1/2 medium potato, peeled and diced (about 75g)
- 1/4 onion, finely chopped (about 25g)
- 1/2 clove garlic, minced
- 1/4-inch piece of ginger, grated
- 100 ml (about 1/3 cup) coconut milk
- 1/2 tablespoon vegetable oil (about 7.5ml)
- 1/4 teaspoon cumin seeds
- 1/4 teaspoon mustard seeds
- 1/4 teaspoon turmeric powder
- 1/4 teaspoon garam masala
- 1/4 teaspoon coriander powder
- Salt, to taste
- Fresh cilantro, for garnish
- Juice of 1/4 lime
Instructions:
- Heat vegetable oil in a large pot over medium heat. Add cumin and mustard seeds, and sauté until they begin to pop.
- Add the chopped onion, garlic, and ginger. Cook until the onion is translucent.
- Stir in the turmeric, garam masala, and coriander powder, cooking for an additional minute until fragrant.
- Add the diced potatoes and cauliflower florets to the pot, stirring to coat them in the spices.
- Pour in the coconut milk and add salt to taste. Bring to a gentle simmer.
- Cover and cook for about 20-25 minutes, or until the vegetables are tender.
- Once cooked, stir in the lime juice and garnish with fresh cilantro before serving.
Nutrition Per Serving
Calories:
300
Protein:
6 g
Carbs:
30 g
Fat:
18 g
Fiber:
5 g
Sugar:
4 g
Spicy Cauliflower
This Spicy Cauliflower dish combines crispy roasted cauliflower with a kick of heat from spices, creating a delightful balance of flavours. The traditional roasting technique enhances the natural sweetness of the cauliflower while the spice blend adds depth and excitement. Perfect as a side dish or a light main course, this vegan-friendly recipe caters to various dietary preferences.
Recipe Times & Servings
Prep Time:
10 minutes
Cook Time:
25 minutes
Servings:
1
Ingredients:
- 1 cup cauliflower florets
- 1 tablespoon olive oil
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon lemon juice
- Fresh parsley, for garnish
Instructions:
- Preheat your oven to 425°F (220°C).
- In a mixing bowl, combine the cauliflower florets with olive oil, smoked paprika, cayenne pepper, garlic powder, salt, and black pepper. Toss until the cauliflower is evenly coated.
- Spread the seasoned cauliflower in a single layer on a baking sheet.
- Roast in the preheated oven for 20-25 minutes, tossing halfway through, until the cauliflower is golden brown and crispy.
- Remove from the oven and drizzle with lemon juice.
- Garnish with fresh parsley before serving.
Nutrition Per Serving
Calories:
150
Protein:
4 g
Carbs:
10 g
Fat:
11 g
Fiber:
4 g
Sugar:
2 g
Roasted Cauliflower with Garlic, Bay and Lemon
This Roasted Cauliflower dish combines the earthy flavours of garlic and bay leaves with the bright acidity of lemon. The cauliflower is perfectly roasted to achieve a tender, caramelized texture, making it a delightful side dish or a light main course. It is vegetarian, gluten-free, and packed with flavour, meeting various dietary needs while staying true to traditional culinary principles.
Recipe Times & Servings
Prep Time:
10 minutes
Cook Time:
30 minutes
Servings:
1
Ingredients:
- 1 cup cauliflower florets
- 2 cloves garlic, minced
- 1 bay leaf
- 1 tablespoon olive oil
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat the oven to 425°F (220°C).
- In a mixing bowl, combine the cauliflower florets, minced garlic, olive oil, lemon zest, salt, and pepper.
- Spread the cauliflower mixture on a baking sheet, and tuck the bay leaf among the florets.
- Roast in the preheated oven for about 25-30 minutes, or until the cauliflower is tender and golden brown, stirring halfway through.
- Remove from the oven, discard the bay leaf, and drizzle with lemon juice.
- Garnish with fresh parsley before serving.
Nutrition Per Serving
Calories:
150
Protein:
4 g
Carbs:
10 g
Fat:
12 g
Fiber:
4 g
Sugar:
2 g
Cauliflower and Apple Soup
This delightful Cauliflower and Apple Soup blends the creaminess of traditional cauliflower soup with a subtle sweetness from apples, creating a comforting bowl of flavours. Seasoned with thyme and a hint of nutmeg, this soup is both nourishing and unique, making it a perfect choice for a light lunch or dinner. It is vegan and gluten-free, ensuring it meets various dietary needs.
Recipe Times & Servings
Prep Time:
10 minutes
Cook Time:
20 minutes
Servings:
1
Ingredients:
- 1 cup cauliflower florets
- 1 small apple, peeled and diced (preferably a sweet variety like Gala or Fuji)
- 1/2 small onion, chopped
- 1 clove garlic, minced
- 1 cup vegetable broth
- 1/2 cup coconut milk
- 1 tablespoon olive oil
- 1/2 teaspoon dried thyme
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent.
- Add the cauliflower florets and diced apple to the saucepan, stirring to combine with the onion and garlic.
- Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and simmer for about 15 minutes, or until the cauliflower is tender.
- Using an immersion blender, blend the soup until smooth. If using a traditional blender, allow the soup to cool slightly before blending in batches.
- Stir in the coconut milk, dried thyme, ground nutmeg, and season with salt and pepper to taste. Heat gently until warmed through.
- Serve the soup hot, garnished with fresh parsley.
Nutrition Per Serving
Calories:
220
Protein:
4 g
Carbs:
30 g
Fat:
10 g
Fiber:
5 g
Sugar:
8 g
My Final Thoughts
Cooking for one doesn’t mean boring meals, and these cauliflower recipes prove just that. Whether you’re roasting, spicing things up, or blending a velvety soup, there’s a dish here to match your mood. So grab a head of cauliflower, and let’s turn it into something delicious—just for you!
