Roasted Cauliflower with Vinaigrette - Healthy Side Dish or Entree

Roasted cauliflower with vinaigrette can provide balanced textures and flavors. The perfectly roasted head of cauliflower has a crisp exterior and tender interior. The cauliflower adds a slightly sweet flavor, while the vinaigrette adds tanginess. Add your favorite seasonings and add-ins to complete the dish. 

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Cauliflower is naturally low in calories and carbs, while it has vitamins C and K. It also has potassium. Olive oil used for roasting and in the vinaigrette adds heart-healthy fats. It’s a solid foundation for a nutritious side dish or entree. 

Variations and Serving Suggestions

• Make a higher-protein, cheesy main course by pouring cheese sauce over before serving. To make the sauce, stir together 1 cup of low-fat shredded cheddar (or ¾ cup of shredded mozzarella and ¼ cup of grated parmesan), ¼ cup of milk or water, and black pepper if desired. Heat and stir until melted. Omit the vinaigrette and serve with cheese sauce instead. 
• Try the recipe with white, purple, green, orange, or romanesco cauliflower.
• You can try other vegetables like eggplant, Brussels sprouts, green beans, or broccoli instead of cauliflower. Just make sure to cut the vegetables into consistent-sized pieces and check them while cooking.

• If using frozen cauliflower florets, thaw and pat dry before using. Reduce the cooking time to 15 minutes.
• Add a Mediterranean flair by add olives, sun-dried tomatoes, and feta cheese when tossing the cauliflower.
• Turn your cauliflower spicy with red pepper flakes and lemon or lime zest in the vinaigrette. Serve with cilantro, an avocado slice, and a wedge of lime.
• For an Asian-inspired dish, use sesame or peanut oil instead of olive oil, and rice wine vinegar instead of red wine vinegar in the vinaigrette. Add 1 tablespoon of low-sodium soy sauce and 1-2 tablespoons of sesame seeds when tossing the cauliflower with oil.
• For a crusty coating, add ⅓ cup of whole-grain breadcrumbs or panko to the olive oil and spice mixture when tossing the cauliflower florets. 
• Serve as a dish dish with veggie or turkey burgers, fish, or shrimp.
• For a balanced main course, try tossing the cauliflower with whole-grain spaghetti and cooked chicken.
• For a plant-based, make-ahead lunch, make a salad with the cauliflower and vinaigrette and garbanzo beans or black beans.
• For a breakfast bowl, add roasted cauliflower florets, a cooked egg, and sliced strawberries or other fruit to a bowl. Drizzle with the vinaigrette. 

Recipe for Roasted Cauliflower with Vinaigrette

Makes 6 servings

Ingredients: 

Cauliflower

• 1 large head of cauliflower, cut into bite-sized pieces, or 24 ounces of cauliflower florets
• 2 tablespoons of olive oil
• (Optional) 2 teaspoons of onion powder
• (Optional) ½ teaspoon of garlic powder
• (Optional) ½ teaspoon of smoked paprika 
• Salt and pepper to taste

Vinaigrette

• 2 tablespoons of olive oil
• 1 tablespoon of lemon juice or red wine vinegar
• 1-2 teaspoons of Dijon mustard
• ½ teaspoon of thyme or oregano
• (Optional) 1-2 teaspoons of sugar or honey, or 1 tablespoon of apple juice
• (Optional) 1 clove of garlic, peeled and minced
• Salt and pepper to taste

Optional garnishes

• Chopped parsley or chives
• Lemon wedges

Instructions: 

1. Preheat the oven to 425°F. Spray a baking sheet or line a baking sheet with parchment paper. 
2. In a large bowl, toss the cauliflower with the olive oil and any seasonings as desired. Spread evenly on the prepared baking sheet and roast for 20-25 minutes or until crisp-tender, stirring halfway through. 
3. While the cauliflower is roasting, add the remaining olive oil, vinegar or lemon juice, thyme or oregano, mustard, sugar or apple juice if using, and garlic, salt, and pepper if desired to a small bowl. Whisk to combine. 
4. Before serving, drizzle the roasted cauliflower with the vinaigrette. Garnish as desired. Serve warm or at room temperature. 

Nutrition information per serving: 120 calories; 10 grams of fat; 2 grams of saturated fat; 130 mg of sodium; 9 grams of carbohydrates; 3 grams of sugar; 3 grams of fiber; 2 grams of protein

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