Roasted Cauliflower Three Ways (Italian, Mexican, Indian)

Cauliflower contains unique plant compounds that may reduce the risk of heart disease and cancer.

Learn how to roast cauliflower, plus three delicious variations! You’ll find Italian, Mexican, and Indian-inspired versions within this roasted cauliflower recipe.

Ingredients:

Basic roasted cauliflower

1 large head of cauliflower

2 to 3 tablespoons extra-virgin olive oil, as needed

¼ teaspoon fine sea salt

Freshly ground black pepper, to taste

For the Italian version, you’ll also need:
3/4 cup (about 1 1/2 ounces) finely grated Parmesan
1 teaspoon finely chopped fresh Italian parsley, for garnish
finely grated lemon zest, for garnish
red pepper flakes (omit if sensitive to spice), for garnish

For the Mexican version, you’ll also need:

½ teaspoon ground cumin

¼ teaspoon chili powder

¼ cup raw pepitas (hulled pumpkin seeds)

1 teaspoon finely chopped fresh cilantro, for garnish

finely grated lime zest, for garnish

 

For the Indian version, you’ll also need:

½ teaspoon curry powder

1 teaspoon finely chopped fresh cilantro, for garnish

red pepper flakes (omit if sensitive to spice), for garnish

Directions:
Preheat the oven to 425° and line a large, rimmed baking sheet with parchment paper for easy cleanup.

To prepare the cauliflower, use a chef’s knife to slice off the nubby base, then quarter it into four even wedges. Slice off just the inner core areas, leaving the rest intact (see photo). Cut across each piece to make 1/2″ wide slices, then use your fingers to break apart any florets that are stuck together.

Place the cauliflower on the prepared baking sheet, drizzle with 2 tablespoons olive oil, and sprinkle with the salt and some pepper. Toss until the ingredients are evenly distributed and the cauliflower is lightly coated in oil, adding another drizzle of oil only if necessary.

If you’re making basic roasted cauliflower, arrange the cauliflower in an even layer and bake until it’s deeply golden on the edges, tossing halfway, about 25 to 35 minutes.

If you’re making the Italian version, arrange the cauliflower in an even layer and bake for 15 minutes. Remove from the oven, toss, and then sprinkle the Parmesan over the cauliflower (try to concentrate the cheese on the actual florets, more than on the pan). Return to the oven and bake until the cauliflower is deeply golden on the edges, about 10 to 20 more minutes. Sprinkle the cauliflower with parsley, lemon zest, and red pepper flakes (if using).

If you’re making the Mexican version, sprinkle the cauliflower with cumin and chili powder and toss until well blended. Arrange the cauliflower in an even layer and bake for 15 minutes. Remove from the oven, toss, and sprinkle the pepitas over the center area of the pan (if you sprinkle them too close to the edges, they might burn). Return to the oven and bake until the cauliflower is deeply golden on the edges, about 10 to 15 more minutes. Sprinkle the cauliflower with cilantro and lemon zest.

If you’re making the Indian version, sprinkle the cauliflower with curry powder and toss until well blended. Arrange the cauliflower in an even layer and bake until it’s deeply golden on the edges, tossing halfway, about 25 to 35 minutes. Sprinkle the cauliflower with cilantro and red pepper flakes (if using).

Serving Size 1 side serving of basic roasted cauliflower

Serves 4

Nutrition Facts:
Calories: 128
Total Fat: 9.3g

Saturated Fat: 1.5g
Trans Fat: 0g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 6.3g
Cholesterol: 0mg
Sodium 208.3mg
Total Carbohydrate: 10.4g
Dietary Fiber: 4.2g
Sugars: 4g
Protein: 4g