• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

our recipesĀ + your inbox = the eatmail

Join now

Subscribe for new recipes + 3 fan-favorite ebooks

  • About
  • Contact

Live Eat Learn

Easy vegetarian recipes, one ingredient at a time

free ebook

Subscribe for new recipes + 3 fan-favorite ebooks

  • Recipe Index
  • Vegetarian 101
  • Travel
  • Meal Plans
  • Course
    • Breakfasts
    • Lunches
    • Dinners
    • Appetizers
    • Sweets
    • Drinks
  • Diet
    • Dairy Free
    • Gluten Free
    • Low Carb
    • Paleo
    • Raw
    • Vegan
  • Season
    • Winter
    • Spring
    • Summer
    • Fall
  • Ingredient
    • Avocado
    • Bean
    • Cauliflower
    • Chickpeas
    • Eggplant
    • Mushroom
    • Tofu
    • Quinoa
    • View All
  • Collections
    • All Time Favorites
    • Air Frying
    • Budget Friendly
    • Comfort Food
    • High Protein
    • Meal Prep
    • Meatless Monday
    • View All
  • Visit our kombucha site
    Visit our dog food blog
Home Vegetarian Cooking 101 Ingredient Guides

Cauliflower 101

Share
Share on:
By: Sarah BondUpdated: Jul 06, 2022 4 Comments

This post contains affiliate links.

Everything you need to know about cauliflower, including cauliflower nutrition, storage, and the difference between cauliflower and broccoli!

Close up of cauliflower florets

We’re at the point on the blog where we’re revisiting some ingredients and spotlighting them…again! Because with an ingredient as chameleon-like as cauliflower, how could we possibly begin to uncover all of the deliciousness it’s capable of in a mere two weeks? Answer: we cannot.

So we’re dropping the cold hard cauliflower FACTS today to catch you up on everything you need to know about this cruciferous veggie, then jumping into the recipes this week! 

Head of cauliflower on white background

What’s the difference between cauliflower and broccoli?

Let’s start with what makes them the same, shall we? Both cauliflower and broccoli are in the same family as cabbage and Brussels sprouts. The parts we eat on all of these veggies are actually flower buds!

As far is differences go, cauliflower is actually just an albino broccoli…jokes! It’s not. Though they are quite similar, the edible flower buds I mentioned are more spaced out in broccoli. Cauliflower has less calories and carbs, while broccoli has more vitamins and minerals.

Varieties of cauliflower

  • White: Your average, tasty, always-got-your-back cauliflower
  • Orange: Similar to the white but with 25% more vitamin A!
  • Green (aka Romanesco or “broccocauli”): With mesmerizing spirals, this is probably the most beautiful vegetable you’ll ever eat.
  • Purple: Similar to the white but with anthocyanins, the healthy phytochemical responsible for the color of purple cabbage and red wine.
Closeup macro photo of cauliflower

How to cut cauliflower florets

Step 1: Remove the leaves from the cauliflower. (Tip: cauliflower leaves are edible! Roast them with a drizzle of oil and salt, yum!)

Cauliflower on a white background

Step 2: Place cauliflower stem side down and cut in half.

Cauliflower cut in half on a white background

Step 3: Cut each half into halves, leaving you with four pieces of cauliflower

Cauliflower cut in quarters on a white background

Step 4: Place each quarter stem side down, then cut down to remove the thick stem. The florets should come right off! Break larger florets into smaller pieces by hand.

Cauliflower cut in quarters on a white background

How to store cauliflower

Refrigerate raw, whole cauliflower in a plastics bag, leaving it unwashed until right before you use it. Store it stem side down to prevent any moisture from pooling around the edible bits. It should keep for about a week. Store washed and cut florets for 3 to 4 days in the fridge.

Favorite cauliflower recipes

Cauliflower is a chameleon in the kitchen, transforming into whatever you’re hungry for! Check out all of our cauliflower recipes here, or try one of our favorites below:

  • General Tso’s Cauliflower
  • Fluffy Mashed Cauliflower
  • Roasted Cauliflower Street Tacos
  • Ultimate Whole Roasted Cauliflower
  • Healthy Cauliflower Soup
  • Hidden Cauliflower Smoothie

Cauliflower nutrition information

per 1 cup chopped (107 g) raw cauliflower

  • Calories: 27
  • Carbohydrates: 5 g
  • Fiber: 2.1 g, 8% of Daily Value (DV)
  • Protein: 2.1 g
  • Fat: 0.3 g
  • 77% DV of Vitamin C: A water-soluble vitamin that acts as an antioxidant to fight against potentially damaging free radicals (molecules with unshared electrons that float around wreaking havoc) and an important cofactor in collagen synthesis.
  • 20% Dv of Vitamin K: A fat-soluble vitamin that allows for activation of enzymes in the clotting cascade, which is responsible for blood clotting. Also builds bone by modifying osteocalcin so that it may bind calcium, thus building the bone matrix.
  • 14% DV of Folate (Vitamin B9): A water-soluble vitamin that helps make DNA & RNA and metabolize amino acids.
  • 10% DV of Vitamin B6 (Pyridoxine): A water-soluble vitamin that works behind the scenes as a coenzyme in many important reactions within your body, including protein metabolism and red blood cell formation, among countless other functions.

You may also like...

  • This Hidden Cauliflower Strawberry Banana Smoothie has a serving of low-calorie veggies (without compromising on that classic strawberry banana flavor)!
    Hidden Cauliflower Strawberry Banana Smoothie
  • Bananas 101
  • 17 Creative Cauliflower Recipes
  • Collage of vegan cauliflower recipes
    12 Game Changing Vegan Cauliflower Recipes
Previous Post
Next Post

Reader Interactions

Leave a Comment Cancel reply

Have a question? Submit your question or comment below.

Rate this Recipe:




  1. GW says

    Posted on 11/25 at 9:35 am

    It is worth noting that cauliflower’s protein content is also a very complete protein compared to other veggies.

    Reply
    • Sarah says

      Posted on 11/26 at 2:09 pm

      Absolutely! Certainly a great addition to the Thanksgiving table šŸ™‚

  2. DonnaMarie says

    Posted on 1/12 at 11:28 am

    How do I download your book on to my kindle?

    Reply
    • Sarah Bond says

      Posted on 1/13 at 10:13 am

      This article may be able to help!

Primary Sidebar

Hello

I'm Sarah

A flavor-loving nutritionist and sensory science specialist showing you how to make easy vegetarian recipes, one ingredient at a time.

Let's Meet

Freebie alert!

3 reader-favorite cookbooks delivered straight to your inbox.

Get in now!

Subscribe for new recipes + 3 fan-favorite ebooks

Air Fryer Recipes

Air Fryer Buffalo Cauliflower

Plate full of crispy chickpeas with a wooden spoon.

15 Minute Crispy Air Fryer Chickpeas

Personal size mozzarella pizza cooked in an air fryer

Air Fryer Pizza

Air Fryer Mozzarella Sticks

Brussels sprouts on a plate with wooden serving spoons.

The Best 15 Minute Air Fryer Brussels Sprouts

Kale chips on a white plate.

10 Minute Air Fryer Kale Chips

Dinner This Week

Vegan tikka masala with naan and rice in a white bowl

M

Chickpea Tikka Masala

Roasted Chickpea Gyros

T

Roasted Chickpea Gyros

Vegan Thai red curry in a bowl on a red background

W

Thai Vegetarian Coconut Curry

Vegan nachos on a black plate on a white background - These vegan nachos are piled high with easy mushroom BBQ "pulled pork" and a cashew-based queso cheese sauce that will knock your dairy-free socks off.

R

BBQ Mushroom Pulled Pork

Roasted Cauliflower Street Tacos

F

Roasted Cauliflower Tacos

Lemon risotto in a bowl with basil on a yellow background

S

Lemon Basil Risotto

As featured on:

3 bonus books!

Join our Eatmail newsletter to get free copies of our top 3 cookbooks, new recipes, exclusive meal plans, and more!

Follow Along

  • Easy Vegetarian Facebook Group
  • Kombucha Brewers Facebook Group
Back to Top
  • Web Stories
  • About
  • Privacy Policy
  • Terms
  • Collaborate
© 2023 Live Eat Learn
Site Credits Designed by Melissa Rose Design Developed by Once Coupled Support by Foodie Digital