Cauliflower has become a superstar in the cruciferous vegetable family, and for good reason! Cauliflower is versatile and can replace carbs or shine as a side dish. But nothing beats the magic of oven-roasted cauliflower with garlic and Parmesan.
The recipe is simple but packed with flavour. The oven-roasted cauliflower florets boast crispy edges, tender centres, and a savoury burst of garlic powder and grated Parmesan cheese. This roasted cauliflower side dish offers endless possibilities and is perfect as a delicious or wholesome side dish.
You’ll make a flavorful dish with a simple recipe and just a few ingredients—olive oil, salt, and black pepper. The crispy outside and tender inside are irresistible. It’s an easy way to enjoy this cruciferous veggie. Trust me, once you try it, you’ll be hooked!
Benefits of Cauliflower Florets
Below are some health benefits of cauliflower florets. Let’s have a look!
1. Packed with Nutrients
Cauliflower is a powerhouse of essential nutrients, even with low calories. Just one cup of raw cauliflower provides good Vitamin C, Vitamin K, and folate, which support immune function, bone health, and cell rest. It’s a simple way to add nutrition to your meals without extra calories.
2. Rich in Disease-Fighting Sulforaphane
One of the standout compounds in cauliflower is sulforaphane. This powerful antioxidant has been linked to reduced risks of cancer, heart disease, and diabetes. Studies suggest that sulforaphane helps protect the body by inhibiting tumour growth and improving cardiovascular health.
3. Rich in Antioxidants
Cauliflower is packed with antioxidants, which protect cells from damage caused by harmful free radicals. These antioxidants, including glucosinolates, carotenoids, and flavonoids, have been shown to help prevent diseases such as cancer and heart disease by reducing inflammation and supporting the immune system.
4. Supports Digestive Health
With 2 grams of fibre per cup, cauliflower is excellent for digestion. Fibre helps maintain gut health by promoting the growth of beneficial bacteria. It also supports regular bowel movements and may help reduce the risk of digestive disorders like constipation and inflammatory bowel disease (IBD).
How to Make Garlic-Parmesan Roasted Cauliflower?
This garlic-parmesan roasted cauliflower is simple and tasty. It’s the perfect side dish for any meal. With just a few ingredients, you can take the entire head of cauliflower to make a crispy, cheesy, and flavorful dish that everyone will enjoy. Let’s get started!
Ingredients
- 1 cauliflower head, cut into florets
- 2 tbsp olive oil
- 2 tbsp melted butter
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp smoked paprika
- ½ cup grated parmesan cheese
- 1 tbsp fresh parsley, chopped
- 1 tsp lemon juice (optional)
Instructions
- Preheat the oven: Set your oven to 425°F (220°C). Line a baking sheet with parchment paper for easy cleanup.
- Prepare the cauliflower: Cut the cauliflower into small florets. If you want cauliflower steaks, you can also cut it into thicker slices.
- Season the cauliflower: Put the cauliflower in a large bowl. Drizzle olive oil and melted butter over it. Toss it well so the cauliflower is covered. Add garlic powder, salt, pepper, and smoked paprika. Toss again to coat all the pieces.
- Roast and Add Parmesan: Spread the cauliflower evenly on the baking sheet. Bake it for 20-25 minutes. Flip the pieces halfway through. The cauliflower should be golden and tender. In the last 5 minutes of baking, sprinkle the grated parmesan cheese over the cauliflower. It will melt and turn crispy.
- To serve, Remove the cauliflower from the oven. Add a little lemon juice for a fresh taste, and sprinkle with chopped parsley for a burst of colour and flavour.
- Enjoy: Serve this garlic-parmesan roasted cauliflower with your favourite meals. It pairs perfectly with roasted meats, pasta, or even on its own as a snack.
Tips for the Perfect Roasted Cauliflower Recipes
Here are the tips to make your garlic-parmesan roasted cauliflower even better:
- If you want a lighter version, use olive oil and skip the butter. You can try different seasonings like curry powder or nutritional yeast for added flavour.
- For an air-fryer version, toss the cauliflower with oil and spices. Air-fry at 375°F for 10-15 minutes, shaking halfway.
- Finely chop 2-3 fresh garlic cloves and toss them with the cauliflower before roasting for a more intense garlic taste. The roasted garlic adds a rich, aromatic flavour that pairs perfectly with the Parmesan.
- If you like your cauliflower extra crispy, broil it for the last 2-3 minutes of baking. Keep a close eye on it doesn’toesn’t burn, and the edges will get even more golden and crunchy.
Creative Seasoning Options for Roasted Cauliflower
Roasting cauliflower unlocks its rich flavour; proper seasoning can take it to the next level. You can start simple or explore creative seasoning blends for exciting variations of cooking roasted cauliflower.
- Classic Simple: Salt, pepper, and olive oil for an elemental flavour boost.
- Garlic & Fresh Herbs: Add garlic powder, thyme, or rosemary; top with fresh parsley.
- Smoky & Bold: Smoked paprika and cumin for a smoky, earthy taste.
- Cheesy Delight: Sprinkle-grated Parmesan in the last 5 minutes of roasting.
- Tangy & Zesty: Squeeze lemon juice and zest after roasting, and add thyme.
- Curried Cauliflower: Mix curry powder or turmeric for a warm, golden touch.
- Sweet & Spicy: Combine chilli powder, brown sugar, and cinnamon for a sweet heat.
These options bring out the best in roasted cauliflower!
How Long to Roast Cauliflower?
The exact cooking time may vary depending on your oven and the size of the cauliflower florets. Here are the guidelines.
Guidelines for Cooking Time
- Small florets: Typically take 20-25 minutes to roast. Ensure they’re tender and golden with crispy edges. Check the texture by piercing with a fork.
- Large florets will need more time, around 30-35 minutes. You can also cut the larger florets into smaller pieces if you prefer them to cook faster.
To achieve even cooking, ensure the florets are cut into similar sizes and spread in a single layer on the baking sheet to avoid overcrowding.
Cooking Cauliflower in an Air Fryer
For a quicker and equally delicious option, you can air-fry cauliflower florets. Toss the cauliflower with olive oil and spices, then air-fry at 375°F for 10-15 minutes, shaking halfway through. The air fryer will give the cauliflower a crispy texture without flipping it halfway, like in the oven.
Make-Ahead and Storage Suggestions
- Make-Ahead: You can prepare the cauliflower florets, toss them in oil and seasonings, and store them in an airtight container in the fridge for up to 24 hours. When ready to roast, spread them on a baking sheet and bake as directed. This helps save time on busy days.
- Storage: Leftover roasted cauliflower can be stored in an airtight container in the refrigerator for up to 3 days. For the best taste, reheat it in the oven or air fryer to preserve the crispy texture.
- Freezing: If you want to store roasted cauliflower for longer, you can freeze it. Allow the cauliflower to cool completely after roasting, then spread it in a single layer on a baking sheet and freeze. Once frozen, transfer the cauliflower to a freezer-safe bag or container for long-term storage.
Conclusion
Cauliflower is a versatile and nutritious vegetable that has gained popularity for its ability to replace carbs and complement various dishes. Roasting cauliflower brings out its rich, nutty flavour, and when paired with garlic and Parmesan, it becomes a delicious and irresistible side dish.
This simple recipe requires just a few ingredients, and the combination of the cauliflower’s crispy edges and tender centres makes it a perfect addition to any meal. Beyond taste, cauliflower contains nutrients like Vitamin C, K, and folate. It also contains antioxidants and supports digestive and brain health. It’s a tasty, healthy choice for anyone seeking a low-calorie, nutrient-rich cauliflower dish!
