A healthy and easy weeknight pasta dish that proves once again how deliciously versatile cauliflower is.
Cauliflower has been all the buzz for quite a while now, and rightly so. Once deemed bland or boring, this humble superfood has evolved into a trendy ingredient celebrated for its versatility. Think cauliflower pizza crust, cauliflower rice, cauliflower buffalo wings, and even cauliflower nachos. Turns out this chameleon of a vegetable can take on just about any challenge and please almost every palate. And history tells us it’s been celebrated for quite a while. The vegetable is said to have gained popularity when it regularly appeared at King Louis XIV’s table. Though the French king feasted on the most extravagant delicacies, he supposedly preferred his cauliflower served in its simplistic beauty, albeit with a very French accent: simmered in stock, finished with fresh butter, and seasoned with a whisper of nutmeg.
In this satisfying pasta, cauliflower takes the leading role but stars nicely as itself, not subbing for another starch or protein as it often does nowadays. Here it’s simply drizzled with olive oil and roasted to intensify its sweet, nutty flavor. Then, the florets are tossed with cooked penne, and the dish is seasoned with just enough lemon and red pepper to give it the perfect amount of zing. A generous amount of Parmesan adds the rich and savory depth known as umami to the dish. It’s a delicious vegetarian main course that’s ready with about 10 minutes of prep and a bit of unattended roasting and boiling time—perfect for weeknights.
Is This Cauliflower Pasta Healthy?
This pasta dish is very healthy. Like the nutritional superstars broccoli, kale, cabbage, and Brussels sprouts, cauliflower is a member of the Brassica family, and like its cousins, it’s an excellent source of vitamins and minerals, particularly vitamin C and K, in addition to fiber and even a bit of protein. The whole-wheat penne it’s paired with not only adds a nutty taste to the dish, but also boosts the fiber and protein content. Looking for more protein? You can keep it vegetarian by adding a drained can of chickpeas along with the roasted cauliflower, or use cubes of roasted chicken or other meats if keeping it vegetarian isn’t a concern. You can also easily make the recipe vegan by replacing the Parmesan with a sprinkle of nutritional yeast.
How To Buy, Store, And Cut Cauliflower
While heads of cauliflower are available at most supermarkets year-round, this cool-weather crop reaches its peak from about September to January. No matter what time of the year it is, look for dense heads with tightly formed “curds” that should be white to ivory. Avoid any with brown or grayish spotting, a sign of age or improper storage. If there are leaves at the base of the stem (they’re actually edible) they should be crisp and fresh looking.
Once you get your cauliflower home, refrigerate it in a plastic or paper bag. And keep it stem-side up so moisture doesn’t collect on the florets. While it’s best to use it in two to three days for the absolute best flavor and texture, it’s a pretty resilient veggie and will keep for a week or more in the crisper drawer. If you’ve bought pre-cut florets you should try to use them within a day or two.
To quickly break down a whole head of cauliflower, first snap off any green leaves around the base. Then turn the head stem-side up and use a sharp knife to cut the stems of the florets away from the base, turning the head as you go. You should be done in about a minute. For most recipes, you’ll want uniformly-sized pieces so they’ll cook evenly; halve or even quarter any large florets. Once the florets are all sized and cut, you should give them a rinse just before cooking.
How Do I Store Leftovers?
Let any leftovers cool to room temperature and refrigerate them in an airtight container for 3 to 4 days. The good news is that this dish is delicious cold (like a pasta salad) or easy to reheat in the microwave.
Serving Suggestions
Looking for more ways to love cauliflower? Why not take a first-hand tour of its culinary versatility? Boiled until tender, it can replace potatoes for a lovely side dish like Healthy Garlic Mashed Cauliflower Potatoes. Blitzed in a food processor, it becomes an excellent replacement for rice. Check out fragrant Herbed Cauliflower Rice or vibrant Green Cauliflower Rice. You can famously use it in a gluten-free Cauliflower Pizza Crust or as a meat replacement in recipes such as Buffalo Cauliflower Wings or Perfect Cauliflower Steaks. Or try yummy, creamy Cauliflower Alfredo Sauce—as tasty as it is unexpected!
Ingredients
- 1 large head of cauliflower cut into florets
- 3 tablespoons extra-virgin olive oil
- Salt to taste
- Black pepper to taste
- 8 ounces whole-wheat penne pasta
- 2 cloves garlic minced
- 1 teaspoon red pepper flakes
- 1 teaspoon lemon zest
- 2 tablespoons lemon juice
- 1/3 cup grated Parmesan cheese
- 3 tablespoons chopped fresh parsley
Instructions
- Preheat oven to 425°F. Toss the cauliflower florets with 2 tablespoons olive oil, salt, and pepper. Spread on a baking sheet and roast until golden and tender, about 25 minutes.
- Bring a large pot of salted water to a boil. Add pasta and cook according to package instructions until al dente. Reserve 1 cup of pasta water, then drain.
- In the same pot, heat 1 tablespoon olive oil over medium heat. Add garlic and red pepper flakes and cook, stirring, for 1 minute. Add the roasted cauliflower, cooked pasta, lemon zest, lemon juice, and half of the reserved pasta water. Stir until well combined. Add more pasta water if needed. Mix in the Parmesan cheese and season with salt and pepper to taste. Stir in fresh parsley just before serving.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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