Braised Cauliflower and Tomatoes

Elevate your weeknight dinners with this vibrant and comforting Braised Cauliflower and Tomatoes recipe! Tender cauliflower florets are simmered to perfection in a rich, aromatic tomato sauce infused with bold spices like cumin, smoked paprika, and a hint of red pepper flakes for gentle heat. A splash of lemon juice and fresh parsley at the end brighten the dish, making it a deeply satisfying yet healthy option. Ready in just 50 minutes, this one-pan meal is packed with plant-based goodness and pairs beautifully with crusty bread, fluffy rice, or couscous to soak up every drop of the luscious sauce. Perfect for a cozy family dinner or as part of a meal-prep rotation, this recipe is a delicious way to enjoy wholesome vegetables with Mediterranean flair.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 head Cauliflower
• 3 tablespoons Olive oil
• 1 medium (diced) Yellow onion
• 4 cloves (minced) Garlic
• 14.5 ounces Canned diced tomatoes
• 1 cup Vegetable broth
• 1 teaspoon Ground cumin
• 1 teaspoon Smoked paprika
• 0.25 teaspoon Red pepper flakes
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons (chopped) Fresh parsley
• 1 tablespoon Fresh lemon juice

Directions

Step 1

Remove the outer leaves from the cauliflower and cut it into medium-sized florets. Rinse the florets under cold water and set them aside.

Step 2

In a large skillet or deep sauté pan, heat the olive oil over medium heat.

Step 3

Add the diced onion and cook for 4-5 minutes, stirring occasionally, until it becomes translucent.

Step 4

Stir in the minced garlic and cook for 1 minute until fragrant.

Step 5

Add the ground cumin, smoked paprika, and red pepper flakes to the skillet. Stir to evenly coat the onions and garlic with the spices.

Step 6

Pour in the canned diced tomatoes and vegetable broth. Stir to combine, and bring the mixture to a simmer.

Step 7

Carefully add the cauliflower florets to the skillet, ensuring they are mostly submerged in the sauce.

Step 8

Sprinkle in the salt and black pepper. Stir gently to distribute the seasonings.

Step 9

Lower the heat to medium-low, cover the skillet with a lid, and simmer for 20-25 minutes, or until the cauliflower is tender but still holding its shape. Stir occasionally to make sure nothing sticks to the bottom of the skillet.

Step 10

Once the cauliflower is fully cooked, taste the sauce and adjust the seasoning with more salt or pepper if needed.

Step 11

Remove the skillet from heat and sprinkle the dish with freshly chopped parsley and a squeeze of lemon juice for brightness.

Step 12

Serve warm as is, or alongside crusty bread, rice, or couscous to soak up the flavorful sauce.

Nutrition Facts

Serving size	973.6 grams (973.6g)

Amount per serving	% Daily Value*
Calories	323

Total Fat 4.70g	6%
Saturated Fat 1.40g	7%
Polyunsaturated Fat 0.90g
Cholesterol 0mg	0%
Sodium 3846mg	167%
Total Carbohydrate 61.80g	22%
Dietary Fiber 18.60g	66%
Total Sugars 20.40g
Protein 19.00g	38%

Vitamin D 0IU	0%
Calcium 254mg	20%
Iron 6mg	36%
Potassium 2627mg	56%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 11.6%

Protein: 20.8%

Carbs: 67.6%