Description
Cauliflower Pasta is a creamy, comforting dish made with a cauliflower-based sauce that feels indulgent but is packed with vegetables. It’s quick, cozy, and perfect for a weeknight dinner.
Ingredients
- 8 oz pasta (penne, rigatoni, or spaghetti)
- 3 cups cauliflower florets (fresh or frozen)
- 2 cloves garlic, minced
- 1 small onion, chopped
- 1 tbsp olive oil or butter
- 1/2 cup milk or vegetable broth
- 1/2 cup grated Parmesan or Pecorino Romano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp red pepper flakes (optional)
- Fresh parsley or basil for garnish (optional)
Instructions
- Bring a large pot of salted water to a boil. Add cauliflower and cook until very soft, about 8–10 minutes. Remove with a slotted spoon and set aside.
- In the same pot, cook pasta until al dente. Reserve 1 cup of pasta water, then drain.
- Meanwhile, heat olive oil or butter in a skillet over medium heat. Sauté onion until soft, about 5 minutes. Add garlic and cook for 1 more minute.
- Transfer cauliflower, sautéed onion and garlic, milk or broth, some pasta water, salt, and pepper to a blender or food processor. Blend until smooth and creamy.
- Pour the sauce back into the skillet, stir in Parmesan, and adjust consistency with more pasta water if needed.
- Add cooked pasta to the sauce and toss until evenly coated and heated through.
- Serve warm, garnished with more cheese, herbs, and red pepper flakes if desired.
Notes
- Use frozen cauliflower if fresh isn’t available—boil directly from frozen.
- Stir in spinach, peas, or roasted veggies for added nutrition.
- Add protein like grilled chicken, shrimp, or chickpeas if desired.
- For a vegan version, use plant milk, olive oil, and nutritional yeast instead of cheese.
- Store leftovers in the fridge for up to 4 days. Reheat gently with a splash of liquid.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 320
- Sugar: 4g
- Sodium: 360mg
- Fat: 11g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 12g
- Cholesterol: 15mg
