Spiced Cauliflower Sauté

Posted by Kelly Mostat in Recipes

Like its cousin, broccoli, cauliflower is a supremely nutritious cruciferous vegetable that can be incorporated into many delicious veggie recipes.  It’a also the star of this mouthwatering sauté courtesy of one of my favourite cookbooks, Gourmet Nutrition. 😉

To up the nutrition factor and add a nice texture to this side dish, walnuts have been added (a great source of omega-3) as well as sweet peas and carrots, which add a nice crunch to the dish that I know you’re going to love.

Though this recipe is seasoned with spices typical of Moroccan cuisine, it’s surprisingly versatile, pairing well with most main dishes. I’ve actually made it a few times now, pairing it with BBQ chicken, salmon and even the Sautéed Prawns recipe that I shared last week… which was especially yummy.

Don’t be afraid to switch up the veggies or spices found in this recipe as well. I often make adjustments to recipes based on my mood and the food that I have in my fridge… and if you know me, you know, those two things can vary quite a bit. 😜

Also, I haven’t tried it yet, but I think this recipe would be really good served cold on a bed of green with a nice vinaigrette dressing… perhaps topped with some grilled meat or tofu to add some protein to your meal. If you give that a whirl, make sure that you let me know how it is. I’ll do the same if I get my butt in gear and try it. 😊

The great thing about sides like this is how easy they are to prepare. All it takes is a bit of chopping, and you’re set. So there’s no excuse not to make it… especially given that it’s also kid-approved. 👍🏼



Spiced Cauliflower Sauté

Recipe courtesy of Gourmet Nutrition


1tbsp olive oil, divided

1/2c baby carrots, halved

1c cauliflower, cut/broken into small pieces

1/4c water

1/2c peas

1/4c walnuts

1 pinch salt

1 pinch pepper

1 pinch cinnamon

1 pinch safflower


  • Preheat a cast iron frying pan on medium heat.
  • Add half the olive oil, carrots, cauliflower and water.  Cook until water evaporates and then sauté until cauliflower is lightly browned.
  • Add the peas, walnuts, salt, pepper, cinnamon and safflower and sauté for 2 minutes more.
  • Remove from heat and add remaining olive oil and serve.

Serves 1 large or 2 small.

Nutrition Breakdown

Based on recipe being divided into 2 servings

157.9 calories

5.3g protein

12.2g carbs

9.8g fat

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