Roasted Cauliflower in a Spicy Yogurt Marinade: A Recipe That Will Win You Over – Even If You Don't Like Vegetables

Not so long ago, cauliflower was the vegetable nobody ordered. It was pale, boiled until soft and grey, and left on the side of the plate. Today one restaurant group serves around 500 whole roasted cauliflower heads a day in New York alone, and whole fields in Israel's Negev desert grow cauliflower just to keep its kitchens supplied. The change came from a different way of cooking it. Instead of boiling cauliflower, cooks started roasting it in a hot oven.

How One Chef Turned a "Boring" Vegetable into a Global Star

Israeli celebrity chef Eyal Shani is widely credited with making cauliflower fashionable. As Tasting Table tells the story, cauliflower used to be seen as bland and dull. Cooks always broke it into florets. Shani decided to keep the head whole and serve it as the main attraction. His whole roasted cauliflower first appeared on the menu of his Tel Aviv restaurant Miznon when it opened in 2011. A few years later it spread across the internet, and soon chefs on several continents were serving their own versions.

Shani's method is almost humble. He gently boils the cauliflower in salted water, rubs it with olive oil and roasts it until the outside turns deep golden. Food writer and TV judge Gail Simmons later wrote that he may be largely responsible for the international obsession with roasted cauliflower. His approach shows that a vegetable many people avoid as children can become something they actually look forward to.

Many home kitchens tell a similar story. One family member insists they don't like vegetables, and cauliflower in particular. Then a golden, crispy, spiced head comes out of the oven, and that same person asks for a second helping without realizing what they're eating. The recipe below is built for exactly that moment.

Why Cauliflower Deserves a Place on Your Plate

Cauliflower is considered one of the healthier vegetables. It is also very versatile, and many cooks agree it is at its best roasted. Keep in mind that cauliflower has few calories and plenty of vitamins. According to USDA FoodData Central, 100 grams of raw cauliflower has only about 25 calories. The same amount provides roughly half of an adult's daily needs for vitamin C, which supports the normal function of the immune system. It also provides a smaller but useful amount of vitamin K, a nutrient that plays a role in normal blood clotting and bone health.

A note for readers taking blood-thinning medication such as warfarin: the National Institutes of Health advises keeping your vitamin K intake fairly steady rather than avoiding it. If you plan to change how many vegetables you eat, talk to your doctor or pharmacist first.

Cauliflower also contains a modest amount of protein and some fiber. Many people find it a gentle, light addition to their meals. Digestion is individual, though. Like other cruciferous vegetables, cauliflower can cause gas or bloating in some people. Researchers at Monash University list it among foods that contain higher levels of certain FODMAPs, a group of carbohydrates that sensitive stomachs may not tolerate well. If your digestion is delicate, start with a smaller portion of well-cooked cauliflower and see how you feel. For more on why fiber matters, read Fiber is the express train to your happiness.

Like all members of the cabbage family, cauliflower also provides folate and potassium. It contains natural plant compounds called glucosinolates, which give cruciferous vegetables their slightly sharp taste. The Linus Pauling Institute at Oregon State University explains how these compounds are being studied. The National Cancer Institute notes that research into their possible effects is ongoing and the results so far are mixed. The simple takeaway is that cauliflower is a nourishing part of a varied, vegetable-rich diet. If you'd like to explore other vegetables worth adding to your menu, see 7 types of vegetables that heal the body.

There are many varieties of cauliflower, and they are roughly grouped by color: white, orange, purple and green. The color isn't just for show. Orange cauliflower contains beta-carotene, the same pigment found in carrots. Purple cauliflower gets its shade from anthocyanins, the antioxidant pigments found in red cabbage and blueberries. Green types, including the striking spiral-shaped Romanesco, have a slightly nuttier flavor. This recipe works with all of them.

Roasted Cauliflower in a Spicy Yogurt Marinade

Serves: 2–4 as a side dish, 2 as a light main course

Preparation time: 10 minutes

Cooking time: 30–40 minutes, plus 10 minutes resting

Ingredients:

• 1 small head of cauliflower


• 1 tablespoon vegetable oil


• 200 ml (just under 1 cup) yogurt (Greek yogurt works best)


• juice of one lemon


• 2 tablespoons chili powder (or sweet red paprika for a milder version)


• 1 tablespoon ground cumin


• 1 tablespoon crushed garlic


• 1 tablespoon ground black pepper


• 2 teaspoons salt

Preparation:

1. Preheat the oven to 200 {-15696}C (about 400 {-15696}F).


2. Mix all the marinade ingredients in a bowl.


3. Remove the green leaves from the cauliflower and rinse it well. Pat it dry so the marinade sticks better.


4. Grease a baking dish with oil, place the cauliflower in the center and pour the marinade over it. Use a spoon or your hands to work the marinade between the florets.


5. Bake for 30 to 40 minutes, until the outside is deep golden and a knife slides easily into the thickest part.

Once the cauliflower is roasted, let it rest for 10 minutes to cool slightly before serving. It goes best with a green salad.

This recipe was created to fit the LCHF (low-carb, high-fat) style of eating. It also works well on any balanced menu. If you are curious how low-carb habits fit into everyday healthy eating, read Quick tricks for better health and a perfect body.

A Nutritionist's Tips for Perfect Results

• Want a softer center? Do what Eyal Shani does. Simmer the whole head in salted water for 5–8 minutes, drain it well and let it steam dry before adding the marinade. The inside turns buttery while the outside still roasts to a golden crust. If you skip this step, cover the dish with foil for the first 20 minutes and then uncover it to brown.


• Go easy on the salt. Two teaspoons of salt can add up to more than half of the daily maximum per serving. The World Health Organization recommends that adults keep their intake under 5 grams of salt a day. Try 1 teaspoon first. The lemon, garlic and spices carry plenty of flavor, and you can add more salt at the table.


• Control the heat. Two tablespoons of chili powder make a fiery dish. For children or sensitive stomachs, use 1 tablespoon of chili and 1 tablespoon of sweet paprika.


• Let the garlic rest. Crush the garlic about 10 minutes before you mix the marinade. This gives its natural compounds time to develop. You'll find this tip and others in Foods We Use Incorrectly.


• Choose a good yogurt. Greek yogurt is thicker, so it clings to the cauliflower and forms a lovely crust. It also brings extra protein, which makes the dish more filling.


• Turn it into a meal. Serve the cauliflower with a big green salad topped with a boiled egg, a handful of nuts or some crumbled cheese. For more ideas, read When Vegetables Become a Meal: What Is Salad Missing To Really Fill You Up.


• Don't throw away the leaves. The tender inner leaves are edible. Toss them in a little oil and roast them next to the cauliflower for the last 10–15 minutes. They come out crispy, like vegetable chips.

The Bottom Line

Roasted cauliflower is proof that healthy food doesn't have to be dull. A handful of pantry spices, a spoonful of yogurt and a hot oven turn one of the most underrated vegetables into a dish that people ask for again. Try it this week, even if you're sure you don't like cauliflower. The result may surprise you.