Cauliflower Puttanesca

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
34%
Cauliflower Puttanesca
45 min.
6
65kcal

Suggestions


If you're looking for an exciting and flavorful side dish that checks all the boxes for being vegetarian, vegan, gluten-free, and dairy-free, look no further than this delightful Cauliflower Puttanesca! Packed with nutritious cauliflower florets, this dish is a wonderful way to enjoy a blend of vibrant Mediterranean flavors while keeping your meal light and healthy. Perfectly cooked cauliflower serves as the ideal base, soaking up the rich and zesty sauce, which features juicy diced tomatoes, briny olives, and tangy capers, all harmoniously intertwined with aromatic garlic and sautéed onions.

This recipe stands out not only for its impressive flavor profile but also for its remarkable simplicity. In just 45 minutes, you can whip up this delightful dish that serves six people—the perfect accompaniment to any main course or a standalone dish for a health-conscious meal. With only 65 calories per serving, this Cauliflower Puttanesca is not just guilt-free; it’s also an explosion of taste that brings a little bit of the Mediterranean directly to your kitchen.

So gather your ingredients and get ready to impress your family and friends with this scrumptious, vibrant, and wholesome dish. It's time to elevate your side dish game with this easy-to-make Cauliflower Puttanesca!

Ingredients

  • 0.1 teaspoon pepper black
  • 14.5 ounce canned tomatoes diced undrained canned
  • teaspoon capers 
  • 4.5 cups cauliflower florets 
  •  garlic clove minced
  • 0.3 cup bell pepper green chopped
  • tablespoon kalamata olives pitted chopped
  • teaspoons olive oil 
  • 0.3 cup onion diced
  • tablespoon red wine vinegar 
  • teaspoon sugar 
  • teaspoons tomato paste 
  • 0.3 cup water 

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add onion and green bell pepper; saut 6 minutes or until tender.
  3. Add garlic; cook 30 seconds.
  4. Add tomatoes and next 7 ingredients; stir well. Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes or until thick. Set aside, and keep warm.
  5. Steam cauliflower 4 minutes or until crisp-tender. Spoon cauliflower onto serving plates; top with sauce.
  6. carbo rating: 7

Nutrition Facts

Calories65kcal
Protein15.49%
Fat23.98%
Carbs60.53%

Properties

Glycemic Index
47.35
Glycemic Load
2.97
Inflammation Score
-5
Nutrition Score
9.708695790042%

Flavonoids

Apigenin
0.02mg
Luteolin
0.47mg
Isorhamnetin
0.45mg
Kaempferol
0.77mg
Myricetin
0.01mg
Quercetin
2.98mg

Nutrients percent of daily need

Calories:65.21kcal
3.26%
Fat:1.98g
3.05%
Saturated Fat:0.35g
2.18%
Carbohydrates:11.24g
3.75%
Net Carbohydrates:7.99g
2.91%
Sugar:5.95g
6.61%
Cholesterol:0mg
0%
Sodium:160.19mg
6.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.88g
5.76%
Vitamin C:50.39mg
61.08%
Vitamin K:17.11µg
16.3%
Manganese:0.28mg
14.22%
Vitamin B6:0.28mg
14.06%
Folate:54.55µg
13.64%
Potassium:476.99mg
13.63%
Fiber:3.25g
13.01%
Copper:0.18mg
8.88%
Vitamin E:1.28mg
8.54%
Iron:1.36mg
7.53%
Vitamin B5:0.72mg
7.17%
Magnesium:28.16mg
7.04%
Vitamin B1:0.1mg
6.69%
Vitamin B3:1.34mg
6.69%
Phosphorus:61.93mg
6.19%
Vitamin B2:0.09mg
5.28%
Calcium:45.77mg
4.58%
Vitamin A:214.58IU
4.29%
Zinc:0.44mg
2.9%
Selenium:1.1µg
1.58%
Source:My Recipes