Pan-fried cauliflower

How to cook cauliflower in a pan? Here are the ingredients, recipe and variations to prepare a truly tasty seasonal side dish!

Cauliflower is one of the typical vegetables of the colder seasons, ideal for the preparation of soups, side dishes, pasta sauces and much more. Below we offer you the recipe for preparing cauliflower in a pan: just blanch the cauliflower florets and then sauté them in the pan with garlic and parsley .

Cauliflower prepared in this way can be combined with second courses of all types, whether meat or fish. If you have any leftovers, use it as a condiment for pasta and you won't regret it.

How to prepare pan-fried cauliflower recipe

1. Clean the cauliflower and remove the florets. You can either blanch them for 5-10 minutes in salted water or use them raw. We prefer this second route because it allows us to dirty only one pot.
2. Pour a drizzle of oil into a pan, add the peeled and cored garlic , the chilli pepper cut into small pieces and leave to fry for 5 minutes before removing the garlic and adding the cauliflower.
3. Leave to flavor for a few minutes, pour a glass of water , cover with the lid and leave to cook for 15-20 minutes depending on whether you prefer it tender or crunchier.
4. At this point the dish is ready, add some chopped parsley to taste and serve. Here's your light vegetable side dish ready.

Alternatively you can cook the cauliflower by adding tomato sauce as in the stewed cauliflower recipe.

Pan-fried cauliflower: variations

There are many other ways to cook pan-fried cauliflower: one of the most ethnic is with the addition of turmeric and paprika . Add the spices directly to the sautéed garlic and chilli pepper so that when toasted they release all their flavour. Add the cauliflower, water and salt and cook. Also in this case parsley is excellent for giving a note of freshness.

If you don't like turmeric and paprika powder, however, you can also use other spices such as curry or a mix of aromatic herbs of your choice.

Rich in nutrients, pan-fried cauliflower enriched with seeds is perfect for those who are more attentive to the nutritional aspect of the dish.

1. Blanch the cauliflower florets for 5 minutes in boiling salted water.
2. Then fry them in a pan for 10 minutes with a drizzle of oil and garlic to taste.
3. To finish the dish, add a sprinkling of chopped parsley and flax seeds, chia seeds (or your favorites) .

Both versions are perfect for light and veg pan-fried cauliflower. Alternatively, you can also flavor it with anchovy fillets, which you melt in a pan with the oil and garlic even before placing the vegetable in the pan. After a few minutes the fillets will be completely melted, only then can you add the cauliflower and remove the garlic.

Conservation

Storage advice: pan-fried white cauliflower can be stored covered with cling film for 1-2 days .

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