Cauliflower stew

Cauliflower Stew: a simple, delicious, and flavorful recipe

Cauliflower stew is a dish that combines the delicate flavors of vegetables with the taste of spices, making it ideal for both fasting days and family meals. This recipe is not only easy to prepare but also healthy, thanks to the fresh and nutritious ingredients. Let’s embark together on the preparation of this comforting dish!

Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Number of servings: 4

The history of cauliflower stew

Cauliflower stew has deep roots in culinary traditions, cherished by generations for its versatility. Cauliflower is a nutrient-rich vegetable that has been cultivated since ancient times. Throughout history, it has been used in various forms, from soups to salads. This simple yet flavorful recipe reflects how vegetables can transform a mundane meal into an unforgettable culinary experience.

Essential ingredients

1-2 medium-sized cauliflowers (approx. 800 g)
2 large ripe tomatoes
2 large onions, julienned
1/2 bunch of fresh parsley
3-4 cloves of garlic
Salt and pepper, to taste
Oil (preferably olive or sunflower)

Useful tips about ingredients

Cauliflower: Choose cauliflowers with tightly packed florets, uniformly white in color, without spots or signs of damage. If possible, opt for organic cauliflower for a more intense flavor and richer nutrients.
Tomatoes: Ripe tomatoes add a sweet note to the stew. You can use fresh tomatoes or, if unavailable, canned tomatoes, but make sure they are of good quality.
Onion: Onion adds a deep and sweet flavor, especially when cooked with the other ingredients.
Garlic: Fresh garlic brings flavor and health benefits, so don’t skip it!
Parsley: This not only gives a vibrant look to the dish but also adds a fresh taste.

Step-by-step preparation

Step 1: Preparing the cauliflower
Break the cauliflower into small florets, ensuring they are of uniform size for even cooking. Wash them well under cold running water to remove any impurities.

Step 2: Boiling the cauliflower
Place the cauliflower florets in a pot of warm water and add a teaspoon of salt. Let them boil for about 10 minutes until tender, but don't overcook them to retain their crunchy texture.

Step 3: Preparing the sauce
In a deep pan, heat a few tablespoons of oil. Add the julienned onion and sauté over medium heat until it becomes translucent. This process will release the natural sweetness of the onion.

Step 4: Adding tomatoes and spices
Add the chopped tomatoes to the onion and let them cook together for 5-7 minutes, stirring occasionally. The tomatoes will turn into a delicious sauce. Then add the minced garlic, parsley, and season with salt and pepper to taste.

Step 5: Combining the ingredients
Once the cauliflower is boiled, drain it well and add it to the pan with the tomato sauce. Gently stir to avoid crushing the cauliflower florets. Let the stew simmer on low heat for 5-10 minutes to allow the flavors to meld.

Step 6: Serving
Turn off the heat and let the stew sit for a few minutes before serving. This will allow the flavors to develop and become even more savory. The cauliflower stew can be served warm, plain, or with a dollop of sour cream for those who are not fasting. A personal suggestion would be to add some toasted bread croutons for an extra texture.

Variations and combinations

To add a touch of flavor, you can experiment with different spices, such as paprika or turmeric, which will not only provide vibrant color but also an interesting taste.

If you want to turn the stew into a main dish, you can add a serving of rice or quinoa. This will transform the dish into a complete and nutritious meal.

Frequently asked questions

1. Can I use other vegetables in this recipe?
Of course! Broccoli, carrots, or zucchini can be added to diversify the dish.

2. Can the cauliflower stew be prepared in advance?
Yes, the stew can be made a few hours ahead and stored in the refrigerator. Reheat it before serving.

3. How can I make the cauliflower stew spicier?
Add fresh chili peppers or chili flakes during preparation for an extra kick.

Calories and nutritional benefits

Cauliflower stew is an excellent choice for a healthy meal, with approximately 150-200 calories per serving (without sour cream). Cauliflower is rich in vitamins C and K, and is also a good source of fiber. It helps maintain digestive health and strengthens the immune system.

In conclusion, cauliflower stew is a versatile, healthy, and easy-to-make dish, perfect for any occasion. Whether you choose to prepare it on fasting days or serve it with sour cream, the result will always be delicious. Experiment and enjoy the flavors! We look forward to your impressions and variations. Enjoy your meal!