Cauliflower: nutrition and how to use it

Fun facts

• Cauliflower is white because its large outer leaves shade the curd from sunlight, so it never develops green pigment. Besides white, there are orange and purple cauliflowers too.
• 100g of cauliflower has only about 25 kcal and 5g of carbs, which is why it is often grated into "cauliflower rice" to replace part of the rice.
• Cauliflower offers 48.2mg of vitamin C, 299mg of potassium and 2g of fiber per 100g. Its gentle taste even wins over kids.
• In Vietnam, cauliflower is boiled, stir-fried with mixed vegetables or shrimp, or cooked in soup. In the kOBE recipe library, cauliflower appears in 9 dishes.

Choosing and storing

Choose a heavy head with tight, evenly ivory-white florets, no brown or dark spots, and fresh green wrapper leaves. Store it in an open bag in the crisper drawer, stem side down so water does not pool on the florets, and use within about a week. Small brown spots on the surface can be scraped off, but widespread dark patches mean it is time to toss it.

Cooking it well

Steaming or a quick stir-fry keeps vitamin C and crunch better than long boiling. Roasting cauliflower with a little oil at high heat gives golden edges and a nutty sweetness that tastes completely different. For cauliflower rice, pulse the florets finely and dry-fry them for a few minutes, then mix with rice for a more veggie-packed meal. You can also read pair rice with protein and vegetables for ideas on balancing your plate.

Frequently asked questions