Pasta with Cauliflower, Tomato, and Parmesan

Very Healthy
Health score
91%
Pasta with Cauliflower, Tomato, and Parmesan
45 min.
4
693kcal

Suggestions


If you’re looking for a delicious and nourishing dish that’s both satisfying and easy to prepare, look no further than this Pasta with Cauliflower, Tomato, and Parmesan. With a health score of 91, this recipe stands out not only for its vibrant flavors but also for its wholesome ingredients. Perfect for a cozy lunch or as a side dish for dinner, it beautifully combines the earthy richness of cauliflower with the tangy sweetness of tomatoes.

The magic begins with toasted breadcrumbs, adding a delightful crunch that elevates every bite. Infused with aromatic garlic, savory anchovies, and a kick of crushed red pepper flakes, the rich sauce envelops the pasta in a warm embrace. The inclusion of fresh Italian parsley and freshly grated Parmesan cheese adds a fresh touch and enhances the dish's overall flavor profile.

Ready in just 45 minutes, this pasta dish serves four people, making it an ideal choice for family meals or intimate gatherings. With each serving clocking in at a modest 693 calories, you can indulge in its comforting taste without any guilt. Whether you’re cooking for yourself or entertaining guests, this Pasta with Cauliflower, Tomato, and Parmesan is sure to impress. Get ready to fill your home with delicious aromas and treat your taste buds to this delightful culinary experience!

Ingredients

  • cup breadcrumbs fresh
  • tablespoons olive oil extra virgin divided
  • 1.5 cups onion chopped
  • tablespoons anchovies packed in oil, minced ( 6 anchovies)
  • large head cauliflower coarsely chopped (see How to Cut and Core Cauliflower)
  • cloves garlic minced
  • 0.5 teaspoon pepper flakes red crushed to taste (more or less )
  • servings salt and pepper black freshly ground
  • tablespoons tomato paste 
  • 0.5 pound elbow macaroni 
  • 15 ounce canned tomatoes diced whole chopped canned
  • 0.3 cup parsley italian chopped
  • 0.5 cup parmesan cheese freshly grated

Equipment

  • frying pan
  • pot
  • stove

Directions

  1. Toast breadcrumbs: Toast crumbs in a little olive oil in a large skillet on medium high heat until lightly browned.
  2. Remove crumbs from skillet and set aside.
  3. Heat 2 Tbsp olive oil in the skillet on medium low heat.
  4. Add the onions, garlic, and anchovies.
  5. Crush the anchovies with the back of a spoon so that they smear well over the onions. Cook for 5 minutes, until the onions are soft.
  6. Remove the onions from the pan and set aside.
  7. While you are cooking the onions, put a large pot of salted water (1 Tbsp salt for 2 quarts of water) for the pasta on the stove to boil.
  8. Heat 4 Tbsp olive oil in the skillet on medium high heat.
  9. Add the cauliflower, stir infrequently, allowing the cauliflower edges to brown. Cook until the cauliflower florets are lightly browned, 3-5 minutes.
  10. Add red pepper flakes to the pan, and salt and pepper to taste.
  11. Add tomato paste, tomatoes, onion mixture: Dissolve tomato paste in 1/2 cup of water. Lower the heat to low.
  12. Add the tomato paste, tomatoes, onion, garlic, and anchovies, stir to combine well.
  13. Cook, uncovered, on low heat, until the cauliflower is tender.
  14. Cook pasta, add to cauliflower mixture: Cook the pasta, uncovered, in salted boiling water until just al dente, according to the pasta package's cooking directions.
  15. Drain the pasta from the cooking water and add the cooked pasta to the cauliflower mixture.
  16. Stir in about half of the parsley, breadcrumbs, and Parmesan (leave the rest for garnish on top).
  17. Makes great leftovers as the flavors have more time to blend.

Nutrition Facts

Calories693kcal
Protein13.22%
Fat35.66%
Carbs51.12%

Properties

Glycemic Index
59
Glycemic Load
6.61
Inflammation Score
-9
Nutrition Score
38.486956654683%

Flavonoids

Apigenin
8.17mg
Luteolin
0.27mg
Isorhamnetin
3.01mg
Kaempferol
1.21mg
Myricetin
0.63mg
Quercetin
13.39mg

Nutrients percent of daily need

Calories:693.21kcal
34.66%
Fat:28.23g
43.44%
Saturated Fat:5.78g
36.13%
Carbohydrates:91.05g
30.35%
Net Carbohydrates:79.97g
29.08%
Sugar:15.98g
17.75%
Cholesterol:15.31mg
5.1%
Sodium:735.29mg
31.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.55g
47.1%
Vitamin C:124.23mg
150.58%
Vitamin K:116.48µg
110.94%
Selenium:53.14µg
75.91%
Manganese:1.5mg
75.16%
Folate:192.77µg
48.19%
Fiber:11.08g
44.3%
Vitamin B6:0.83mg
41.65%
Phosphorus:406.43mg
40.64%
Potassium:1421.57mg
40.62%
Vitamin B1:0.55mg
36.7%
Vitamin E:5.37mg
35.78%
Vitamin B3:6.71mg
33.55%
Copper:0.62mg
30.88%
Iron:5.55mg
30.85%
Calcium:296.59mg
29.66%
Magnesium:116.22mg
29.06%
Vitamin B2:0.43mg
25.36%
Vitamin B5:2.31mg
23.1%
Zinc:2.99mg
19.91%
Vitamin A:915.5IU
18.31%
Vitamin B12:0.31µg
5.15%