This hearty and healthy pasta dish with cauliflower is a delicious twist on the traditional pasta dinner. The perfect blend of savory and comforting, this recipe incorporates unique ingredients like anchovies and pecorino romano cheese with fresh vegetables for a satisfying meal.
This recipe uses a few ingredients that you may not have on hand, such as anchovies and pecorino romano cheese. Anchovies provide a burst of umami flavor that is incomparable, while pecorino romano cheese, a hard Italian cheese, gives the pasta a salty and sharp flavor. If you can't find these in your local supermarket, you can substitute them with capers and parmesan cheese, respectively.
Ingredients for Pasta with Cauliflower
Spaghetti: A staple in Italian cuisine, it's the base of this dish.
Cauliflower: It adds a healthy touch and unique texture to the pasta.
Extra virgin olive oil: For sautéing, it adds a rich flavor.
Italian seasoned bread crumbs: They provide a delightful crunchiness.
Anchovies: These small fish enhance the dish with a savory and umami flavor.
Onion: It adds a slight sweetness that balances the other flavors.
Pecorino Romano cheese: This hard, salty Italian cheese intensifies the depth of flavor.
Parsley: It gives a fresh note to the pasta.
One reader, Davey Pelletier says:
This pasta with cauliflower recipe is a game-changer! The combination of tender cauliflower and flavorful anchovies creates a unique and delicious dish. The toasted breadcrumbs add a delightful crunch, and the pecorino romano cheese brings it all together. It's a must-try for any pasta lover!
Essential Techniques for Making Pasta With Cauliflower
How to steam cauliflower: Steam the cauliflower until it is tender. This can be done by placing the cauliflower in a steamer basket over boiling water for about 10-15 minutes, or until it is easily pierced with a fork.
How to toast breadcrumbs: In a small frying pan, heat ½ teaspoon of oil over medium heat. Add the breadcrumbs and toast them, stirring constantly, until they turn golden brown. Be careful not to burn them.
How to sauté anchovies: In a large frying pan, heat the remaining tablespoon of olive oil over medium heat. Add the anchovies and cook until they begin to dissolve, stirring occasionally.
How to toss pasta: After draining the pasta, return it to the pot. Add the parsley, cheese, steamed cauliflower, and ½ cup of reserved pasta water. Toss everything together until well combined, adding more pasta water if needed to create a creamy sauce.
How to season with salt and pepper: Once the pasta is tossed with the other ingredients, taste and adjust the seasoning as needed by adding salt and pepper to taste.
How To Make Pasta with Cauliflower
Have you ever tried putting cauliflowers in your pasta? This wonderful pasta topping works wonders in elevating the tastiness of your ordinary pasta!
Serves:
Ingredients
- 12ozspaghetti,Ronzoni Smart Taste or whole wheat
- 1headlarge cauliflower,roughly chopped, about 3 cups
- 3½tspextra virgin olive oil
- ⅓cupItalian seasoned bread crumbs,I used whole wheat
- 5anchovies
- 1medium onion,chopped
- 6tbsppecorino romano cheese
- ½cupparsley,chopped
Instructions
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Boil pasta in salted water according to directions for al dente. Drain pasta, reserving 1 cup water.
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Meanwhile, steam cauliflower (or boil) until tender. Set aside.
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Add ½ teaspoon of oil to a small frying pan and toast breadcrumbs, careful not to burn. Set aside.
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In a large frying pan, sauté anchovies in the remaining tablespoon of olive oil until they begin to dissolve.
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Add onions and cook on medium heat until golden.
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Add steamed cauliflower and mix well.
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Toss pasta with parsley, cheese, cauliflower, ½ cup of reserved pasta water (or more if needed), and season with salt and pepper to taste.
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Divide evenly between 6 plates.
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Top with toasted bread crumbs. Serve and enjoy!
Nutrition
- Calories: 340.32kcal
- Fat: 6.80g
- Saturated Fat: 2.27g
- Monounsaturated Fat: 2.91g
- Polyunsaturated Fat: 0.91g
- Carbohydrates: 55.94g
- Fiber: 5.36g
- Sugar: 5.44g
- Protein: 14.82g
- Cholesterol: 11.41mg
- Sodium: 333.40mg
- Calcium: 160.34mg
- Potassium: 636.52mg
- Iron: 2.20mg
- Vitamin A: 29.37µg
- Vitamin C: 75.49mg
Crucial Technique Tip for Pasta With Cauliflower Recipe
To ensure your cauliflower is cooked to perfection, it's best to steam it rather than boiling. Steaming preserves the cauliflower's natural flavors and nutrients, and prevents it from becoming too soft or mushy. You can easily steam cauliflower by breaking it into florets and placing them in a steamer basket over boiling water. Cover and let it steam for about 5 to 7 minutes, or until it's tender but still has a bit of crunch. This will give your pasta dish a pleasant texture contrast.
Time-Saving Tips for Making Pasta With Cauliflower Recipe
Prep ahead: Chop vegetables, measure ingredients, and prepare what you can in advance to streamline the cooking process.
One-pot wonders: Opt for recipes that allow you to cook everything in a single pot or pan to minimize cleanup time.
Batch cooking: Make larger portions and freeze the extras for quick and easy meals on busy days.
Efficient tools: Use kitchen gadgets like food processors, mandolines, and immersion blenders to speed up prep work.
Plan your menu: Create a weekly meal plan to organize your grocery shopping and cooking schedule efficiently.
Use leftovers: Repurpose leftovers into new dishes to save time and minimize food waste.
Quick cooking methods: Utilize techniques like stir-frying, grilling, and steaming for faster cooking times.
Pre-cut ingredients: Purchase pre-cut vegetables and pre-trimmed meats to cut down on prep time.
Follow the recipe: Read through the entire recipe before starting to ensure you understand the steps and have all the necessary ingredients.
Substitute Ingredients For Pasta with Cauliflower Recipe
spaghetti - Substitute with zucchini noodles: Zucchini noodles are a low-carb and gluten-free alternative to traditional pasta, providing a lighter and healthier option for the dish.
cauliflower - Substitute with broccoli: Broccoli can be used as a substitute for cauliflower, providing a similar texture and flavor profile while adding a slightly different taste to the dish.
extra virgin olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and a high smoke point, making it a suitable substitute for extra virgin olive oil in this recipe.
italian seasoned bread crumbs - Substitute with panko breadcrumbs: Panko breadcrumbs will provide a similar crispy texture and can be seasoned with Italian herbs to mimic the flavor of Italian seasoned bread crumbs.
anchovies - Substitute with capers: Capers can add a briny and salty flavor similar to anchovies, enhancing the umami taste of the dish.
onion - Substitute with shallots: Shallots have a milder and sweeter flavor compared to onions, adding a subtle depth to the dish.
pecorino romano cheese - Substitute with parmesan cheese: Parmesan cheese can be used as a substitute for pecorino romano, providing a similar nutty and salty flavor to the dish.
parsley - Substitute with basil: Basil can be used as a substitute for parsley, adding a fresh and aromatic flavor to the dish.
Best Way to Present Pasta With Cauliflower
Elevate the plating: When presenting the dish, focus on creating a visually stunning arrangement. Use negative space to highlight the pasta and cauliflower, and consider incorporating edible flowers or microgreens for a pop of color and elegance.
Incorporate artistic drizzling: Enhance the visual appeal by delicately drizzling a high-quality balsamic glaze in a decorative pattern on the plate. This adds a touch of sophistication and elevates the overall presentation.
Emphasize precision: Pay attention to the placement of each element on the plate. Ensure that the pasta and cauliflower are arranged meticulously, and use tweezers to position any delicate garnishes with precision.
Utilize elegant serving ware: Choose fine dining plates that complement the colors of the dish and enhance the overall presentation. The right serving ware can elevate the dining experience and impress the judges.
Incorporate texture: Consider adding a textural element to the presentation, such as a delicate crispy parmesan tuile or a sprinkle of toasted pine nuts. This adds complexity and visual interest to the dish.
Focus on balance and harmony: Aim for a balanced composition, ensuring that the elements on the plate harmonize with each other. Pay attention to color contrast and the arrangement of components to create a visually appealing presentation.
Highlight the pasta: Showcase the pasta as the focal point of the dish. Consider twirling the spaghetti into a visually appealing nest or using a ring mold to create a structured base for the cauliflower and other components.
Incorporate a finishing touch: Just before serving, add a final flourish by dusting the plate with a sprinkle of edible gold dust or a light sprinkle of truffle salt. This adds a touch of luxury and sophistication to the presentation.
Essential Tools for Making Pasta With Cauliflower
- Boiling pot: A large pot used for boiling pasta, vegetables, or other ingredients in water.
- Steamer: A kitchen tool used to steam vegetables or other foods by suspending them over boiling water.
- Frying pan: A flat-bottomed pan used for frying, searing, and browning foods.
- Small frying pan: A smaller version of a frying pan, used for toasting breadcrumbs or for cooking small portions.
- Colander: A bowl-shaped kitchen utensil with perforated holes used for draining liquids from food.
- Mixing bowl: A bowl used for mixing ingredients together.
- Food processor: A kitchen appliance used for chopping, slicing, and pureeing ingredients.
- Grater: A kitchen tool used to grate cheese or vegetables into fine pieces.
- Measuring cup: A cup used for measuring liquid or dry ingredients.
- Knife: A sharp tool used for cutting and preparing ingredients.
- Cutting board: A flat board used for cutting and preparing food.
- Spatula: A kitchen tool with a broad, flat, flexible blade used for mixing, spreading, or lifting foods.
- Tongs: A kitchen tool consisting of two long arms joined by a pivot, used for picking up and manipulating food.
- Whisk: A kitchen utensil used for whipping and mixing ingredients together.
- Serving plate: A plate used for serving and presenting the finished dish.
Storing and Freezing Pasta With Cauliflower
- Let the pasta with cauliflower cool completely before storing it in an airtight container in the refrigerator. It will keep for up to 3-4 days.
- If you want to freeze the pasta, place it in a freezer-safe container or resealable plastic bag. Make sure to remove as much air as possible to prevent freezer burn. Label the container with the date and contents.
- When you're ready to eat the frozen pasta, thaw it in the refrigerator overnight. You can also place the frozen container in a bowl of warm water to speed up the thawing process.
- To reheat the pasta, place it in a microwave-safe dish and heat it in the microwave for 1-2 minutes, stirring occasionally, until it's heated through. You can also reheat it in a pan on the stovetop over medium heat, stirring frequently.
- If the pasta seems dry after reheating, add a splash of water or olive oil to help moisten it up.
- The breadcrumbs may lose their crunch after storing or freezing, so you can toast a fresh batch and sprinkle them on top of the reheated pasta for added texture.
How to Reheat Leftover Pasta With Cauliflower
Preheat your oven to 350°F (175°C). Transfer the leftover pasta with cauliflower to an oven-safe dish and cover it with aluminum foil. Place the dish in the preheated oven and reheat for about 15-20 minutes, or until the pasta is heated through. This method helps to retain the moisture in the pasta and prevents it from drying out.
For a quicker reheating option, use your microwave. Place the leftover pasta with cauliflower in a microwave-safe dish and add a splash of water or olive oil to help keep the pasta moist. Cover the dish with a microwave-safe lid or plastic wrap (leaving a small vent for steam to escape). Microwave on high for 1-2 minutes, stirring halfway through, or until the pasta is heated to your liking.
If you prefer a crispy texture, reheat the pasta with cauliflower in a skillet. Add a small amount of olive oil or butter to a large skillet and heat it over medium heat. Add the leftover pasta to the skillet and toss it with the oil or butter. Cook, stirring occasionally, for about 5-7 minutes, or until the pasta is heated through and slightly crispy on the edges.
For a flavorful twist, transform your leftover pasta with cauliflower into a frittata. In a large bowl, whisk together 6-8 eggs, 1/4 cup of milk, and 1/2 cup of grated Parmesan cheese. Add the leftover pasta to the egg mixture and stir to combine. Heat a tablespoon of olive oil in an oven-safe skillet over medium heat. Pour the egg and pasta mixture into the skillet and cook for 5-7 minutes, or until the bottom is set. Transfer the skillet to a preheated 350°F (175°C) oven and bake for an additional 10-15 minutes, or until the top is golden brown and the frittata is set.
Interesting Fact About Pasta With Cauliflower
Cauliflower is a versatile vegetable that can be used as a low-carb alternative to pasta in many recipes.
Is Making Pasta With Cauliflower at Home Cost-Effective?
The cost-effectiveness of this pasta with cauliflower recipe largely depends on the availability and cost of ingredients in your area. Cauliflower, pasta, and pantry staples like olive oil and breadcrumbs are generally affordable. However, the inclusion of anchovies and pecorino romano cheese may increase the overall cost. Considering the nutritional value and the potential to feed a family of four, this recipe could be considered cost-effective. The overall verdict rating for this recipe is 8 out of 10. The approximate cost for a household of four people is around $15-$20, making it a reasonable option for a satisfying and flavorful meal.
Is This Pasta Dish Healthy or Unhealthy?
This pasta with cauliflower recipe has some healthy elements, but there's room for improvement. Let's break it down:
Positives:
- Cauliflower is a nutrient-dense vegetable, rich in fiber, vitamins, and minerals
- Parsley adds a fresh, herbaceous flavor and is a good source of antioxidants
- Onions provide flavor and contain beneficial compounds like quercetin
Negatives:
- The recipe uses refined spaghetti, which is lower in fiber and nutrients compared to whole grain pasta
- Anchovies are high in sodium, which may be a concern for some individuals
- Pecorino Romano cheese is high in saturated fat and sodium
To make this dish healthier, consider these suggestions:
- Swap the refined spaghetti for a whole grain or legume-based pasta to increase fiber and nutrient content
- Reduce the amount of cheese used, or opt for a lower-fat, lower-sodium alternative like ricotta salata
- Include additional vegetables, such as roasted red peppers or sautéed spinach, to boost the nutrient profile and add color to the dish
- Use a smaller amount of high-quality extra virgin olive oil to maintain the flavor while reducing the overall fat content
- Replace the anchovies with capers or olives for a similar briny flavor with less sodium
Editor's Opinion on This Pasta With Cauliflower Recipe
This pasta with cauliflower recipe offers a delightful blend of flavors and textures. The combination of tender cauliflower, savory anchovies, and the subtle crunch of toasted breadcrumbs creates a harmonious dish. The use of pecorino romano cheese adds a rich and salty depth, while the fresh parsley provides a pop of color and freshness. The recipe's simplicity allows the natural flavors to shine, making it a satisfying and comforting meal. It's a versatile dish that can be enjoyed as a main course or as a side, making it a great addition to any culinary repertoire.
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Why trust this Pasta with Cauliflower Recipe:
This recipe offers a delightful combination of cauliflower and anchovies, creating a unique and flavorful dish. The use of pecorino romano cheese adds a rich and savory element, while the addition of Italian seasoned bread crumbs provides a satisfying crunch. The incorporation of parsley lends a fresh and herbaceous note, enhancing the overall appeal of the dish. With the careful balance of extra virgin olive oil and the cooking techniques employed, this recipe promises a delicious and satisfying culinary experience.
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