Cauliflower is one of several vegetables in the Brassica genus Brassica oleracea, belonging to the Brassicaceae family.

Cauliflower (Brassica oleracea), grown for its edible masses of partially developed floral structures and fleshy stems.

Cauliflower is rich in vitamins C and K and is often served as a cooked vegetable and used raw to flavor salads.

Cauliflower is an annual plant that grows to about 0.5 m (1.5 ft) tall and bears large rounded leaves.

Desirable for food, forms a firm juicy head, which is an immature inflorescence. The broad leaves extend around the head or inflorescence and are tied together before harvesting to prevent discoloration.

Commercially, white cauliflower is most common, although orange, purple, green, and brown varieties also exist. The plants produce cross-shaped yellow flowers and bear seeds in dry capsules known as siliques.

Cauliflower is a cool-weather crop and requires consistent temperatures of around 16 °C (60 °F) to form heads.

Plants grow best in moist nitrogen-rich soil and produce only small heads under drought stress.

Clubroot, a fungal disease, is a common problem for cauliflower crops.


Cauliflower nutrition

Serving Size: 100 grams

Calories: 25

Total Fat:  0.3g

Cholesterol: 0mg

Sodium: 30mg

Total Carbs: 5g

Dietary Fiber: 2g

Total Sugars: 2g

Protein: 2g

Vitamin A: 0mcg

Vitamin C: 48mg

Vitamin D: 0mcg (0iu)

Vitamin E: 0.1mg

Vitamin K: 16mcg

Thiamin: 0.05mg

Riboflavin: 0.06mg

Niacin: 0.5mg

Vitamin B-6: 0.18mg

Folate: 57mcg

Vitamin B-12: 0mcg

Pantothenic Acid: 0.7mg

Choline: 44mg

Calcium: 22mg

Iron: 0.4mg

Potassium: 299mg

Phosphorus: 44mg

Magnesium:  15mg

Zinc:  0.3mg

Selenium:  1mcg

Copper:  0.04mg

Manganese:  0.16mg

Alcohol: 0g

Caffeine:  0mg

Omega-3 : 15mg

Omega-3 ALA:  15mg

Omega-6:  13mg

Omega-6 LA : 13mg


Cauliflower recipes


Chick fil a cauliflower sandwich

Chick fil a cauliflower sandwich is a delicious alternative with cauliflower steaks instead of chicken. Marinating cauliflower in buttermilk and pickle juice adds subtle tang and makes it tender before pan-frying and baking. A simple sauce made from a combination of mustard and barbecue sauce tops this healthy cauliflower sandwich.



1 large head cauliflower (about 2 pounds)

4 cups low-fat buttermilk

8 kosher “hamburger” dill pickle chips plus 1/2 cup pickle juice from the jar, divided

½ teaspoon ground pepper, divided

2 tablespoons cornstarch

1 large egg, lightly beaten

1 cup all-purpose flour

½ teaspoon salt, divided

4 tablespoons canola oil

2 tablespoons light mayonnaise

1 tablespoon yellow mustard

1 ½ teaspoons barbecue sauce

1 ½ teaspoons honey

½ teaspoon lemon juice

4 whole-wheat hamburger buns, split




Trim the outer leaves from the cauliflower head. Cut the head in half lengthwise; Cut 2 (2¾-inch- to 1-inch-thick) steaks from half of each cauliflower, trimming stems if necessary. Place the steaks in a large shallow baking dish. Reserve the rest of the cauliflower for another use.


Whisk together the buttermilk, pickle juice, and 1/4 teaspoon pepper in a large bowl. Pour over cauliflower steaks. Cover and refrigerate for up to 8 hours or overnight.


Remove cauliflower from marinade and place on a wire rack over a rimmed baking sheet to drain excess marinade.


Preheat oven to 400°F. Spread the cornstarch in a shallow dish. In another shallow dish, whisk together the reserved marinade and eggs.

In a third shallow dish, stir together the flour, 1/4 teaspoon salt, and the remaining 1/4 teaspoon pepper. Dredge 1 cauliflower steak in cornstarch; Dip in excess beaten egg mixture; Dredge in flour mixture, shaking off excess. Return to the wire rack.

Repeat with remaining cauliflower steaks. Discard remaining cornstarch, egg mixture, and flour mixture.


Heat a large nonstick skillet over medium heat. Add oil; Add cauliflower steaks to swirl to coat; Cook until golden and browned in spots on the bottom, 3 to 4 minutes.

Carefully flip and cook until golden brown on the other side, 3 to 4 minutes.

Transfer to a clean wire rack over a rimmed baking sheet; Bake for 15 to 20 minutes until tender, golden and cooked through. Sprinkle with remaining 1/4 teaspoon salt.


Meanwhile, in a small bowl, whisk together the mayonnaise, mustard, barbecue sauce, honey, and lemon juice.


Spread 1 tablespoon mayonnaise mixture on half of each top bun. Place 2 pickle chips on each bottom bun half. Place a cauliflower steak on top of pickles; Top with bun on top, sauce-side down.


Cauliflower soup recipes



1 large cauliflower (1.5kg), cut into florets

½ tablespoon ground cumin

2 tablespoon olive oil, plus extra for drizzling

4 thyme sprigs

1 onion, finely chopped

1 celery stick, finely chopped

1 garlic clove, crushed

750-850ml veg or chicken stock

100ml single cream

½ small bunch of parsley, finely chopped



Step 1

Heat the oven to 220C/200C fan/gas 7. Place the cauliflower florets in a roasting tin with 1 tablespoon olive oil, cumin and thyme. Bake for 15 minutes or until golden and tender. Omit the thyme.

Step 2

Heat the remaining oil in a saucepan with the onion, and celery, and sauté over medium heat for 10 minutes or until soft. Add garlic and cook for 1 min. Stir through most of the cauliflower, reserving some to top the soup for later. Add 750ml of stock to the pan and bring to a boil. Cook for 10 minutes.

Step 3

Blitz the soup using a hand blender or food processor until smooth. Stir in the cream and season to taste. Add extra stock if your soup is a little thin. Pour into bowls and top with parsley, reserved cauliflower and an extra drizzle of olive oil.


Creamy cauliflower and potato soup



1 tablespoon Coles Classic Olive Oil

250g 97% fat-free bacon, finely chopped

3 garlic cloves, crushed

2 leeks, halved, washed, thinly sliced

1/4 cauliflower, trimmed, cut into small florets

500g Sebago potatoes or Desiree potatoes, peeled, diced

6 cups Massel chicken-style liquid stock

1/4 cup Coles Light Thickened Cream



Step 1

Heat 2 tablespoons oil in a large saucepan over medium-high heat. Add the bacon. Cook, stirring often, 3 minutes or until crisp. Remove to a plate lined with paper towels.

Step 2

Add remaining 2 teaspoons oil, garlic and leek to pan. Cook over medium heat for 5 minutes, stirring frequently. Add the cauliflower, potatoes and stock. Cover partially. Increase the heat to medium-high and bring to a boil. Reduce heat to low and simmer, stirring occasionally, for 25 minutes or until vegetables are tender. Stir in half the bacon.

Step 3

Blend soup, in batches, until smooth. Return to saucepan over low heat. Stir in the cream. Heat until hot, without boiling. Ladder into the bowl. Top with remaining bacon. Sprinkle with pepper. Serve with toast.


Benefits of Cauliflower

In fact, cauliflower is a superfood. Superfoods are foods that have high nutritional content and are very beneficial for the body. Cauliflower is rich in Vitamin C, Vitamin B6, Vitamin K, Folate, Potassium, Magnesium, Phosphorus, Manganese, Fiber etc.

Eating more plant-based foods like cauliflower has been shown to reduce the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthier complexion, increased energy and less overall weight gain.


Cauliflower is rich in fiber and water. Both are important for preventing constipation, maintaining a healthy digestive system, and reducing the risk of colon cancer.

Studies have shown that dietary fiber can help regulate the immune system and inflammation. As a result, it can help reduce the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer and obesity.


Cauliflower contains antioxidants that help prevent cellular mutations and reduce oxidative stress from free radicals.

Commonly found in cruciferous vegetables such as cabbage, broccoli and cauliflower. It has been shown to reduce the risk of breast and reproductive cancers in men and women.

Research suggests that sulfur-containing compounds, known as sulforaphane, may help fight various types of cancer.


Choline is an important and versatile “vitamin-like factor” in cauliflower that helps with sleep, muscle movement, learning and memory.

This trusted source helps maintain cell membrane structure, aids in the transmission of nerve impulses, aids in fat absorption, and reduces chronic inflammation.

Strong bones

Vitamin K intake may improve bone health by acting as a modifier of bone matrix proteins, improving calcium absorption, and preventing urinary calcium excretion.

Healthy circulation

A high intake of fiber has been found to reduce the risk of cardiovascular problems.

People who take calcium supplements may be at risk of calcium deposits in the blood vessels, but taking vitamin K along with calcium may make this less likely.


Cauliflower is available fresh or frozen. Fresh cauliflower should have firm heads with no dark spots and bright green leaves attached to the stems. Store in a plastic bag in the refrigerator for up to 5 days.

The risk

Eating cauliflower can have some unwanted effects, especially if it is consumed in excess.

Bloating and flatulence: Foods that are high in fiber can cause bloating and flatulence. However, most people can tolerate these foods in moderation.

Anyone increasing their intake of high-fiber foods for health reasons should do so slowly and monitor symptoms to determine which foods, if any, are causing bloating.

Blood clotting: High levels of vitamin K can cause problems for people taking blood thinners, because vitamin K helps blood clot.



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