Italian Style Cauliflower

Transform your weeknight dinners with this vibrant and flavorful Italian Style Cauliflower recipe, a dish that turns simple cauliflower florets into a Mediterranean masterpiece. Tender cauliflower is simmered in a savory blend of diced tomatoes, garlic, and Italian seasoning, then elevated with the briny goodness of kalamata olives and capers for a bold burst of flavor. A hint of crushed red pepper flakes adds gentle heat, while a sprinkling of fresh basil and optional Parmesan cheese ensures every bite is fresh and satisfying. Perfect as a versatile side dish or a light vegetarian main course, this recipe is quick (ready in just 40 minutes!) and easy to make with pantry-friendly ingredients. Whether you're pairing it with pasta, crusty bread, or enjoying it on its own, this Italian-inspired cauliflower dish is destined to become a new favorite in your kitchen.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 head cauliflower
• 3 tablespoons extra virgin olive oil
• 3 cloves garlic
• 0.5 teaspoons crushed red pepper flakes
• 1 14-ounce can diced tomatoes
• 1 teaspoon Italian seasoning
• 0.5 cup kalamata olives
• 2 tablespoons capers
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons fresh basil
• 0.25 cup grated Parmesan cheese (optional)

Directions

Step 1

Wash the cauliflower and cut it into bite-sized florets.

Step 2

Heat the olive oil in a large skillet over medium heat.

Step 3

Mince the garlic and add it to the skillet, cooking for 1 minute until fragrant. Be careful not to burn it.

Step 4

Add the crushed red pepper flakes and stir for a few seconds.

Step 5

Stir in the diced tomatoes (with their juices), Italian seasoning, salt, and black pepper. Simmer for 2-3 minutes.

Step 6

Add the cauliflower florets to the skillet and stir to coat them in the tomato mixture. Cover and cook for 10-12 minutes, stirring occasionally, until the cauliflower is tender but not mushy.

Step 7

Stir in the kalamata olives and capers. Cook for an additional 2-3 minutes to heat them through.

Step 8

Remove from heat and sprinkle the dish with fresh basil and Parmesan cheese, if using.

Step 9

Serve warm as a side dish or light main course. Enjoy!

Nutrition Facts

Serving size	1250.5 grams (1250.5g)

Amount per serving	% Daily Value*
Calories	1154

Total Fat 91.70g	118%
Saturated Fat 21.50g	108%
Polyunsaturated Fat 0.20g
Cholesterol 48mg	16%
Sodium 5284mg	230%
Total Carbohydrate 59.30g	22%
Dietary Fiber 29.30g	105%
Total Sugars 22.20g
Protein 39.10g	78%

Vitamin D 0IU	0%
Calcium 1087mg	84%
Iron 10mg	57%
Potassium 2761mg	59%

*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: 67.7%

Protein: 12.8%

Carbs: 19.5%