Delicious, quick and healthy: how to cook cauliflower in a pan? Photo dishes and step by step recipe

 Delicious, quick and healthy: how to cook cauliflower in a pan? Photo dishes and step by step recipe

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Cauliflower, or as it is sometimes called - curly, is valuable for its useful properties, has a delicate taste and low calorie content.

Dishes from it supply the body with nutrients that are very valuable, as well as give a feeling of fullness without the threat of gaining excess weight.

Cauliflower fried in a regular skillet or grilled is an excellent side dish or an easy independent vegetable dish.

To make it tasty and with an appetizing crust, but at the same time useful, it is enough to know some of the nuances of its preparation.

How is fried different from stew?

An inexpensive and also healthy dish is stewed inflorescences in a pan. Usually, this product is boiled or steamed, which saves most of the vitamins and makes the dish dietary. However, in this form, not everyone is ready to use this healthy vegetable and prefer fried cabbage. You might think that this method is less useful, but at all it is not necessary to add a lot of oil when frying.

How long does it take to cook fresh and frozen and what is the difference?

Fresh, that is, raw inflorescences are usually not consumed, and their beneficial substances remain fresh for no more than 10 days. Therefore, it is best to keep the vegetable frozen.

When choosing a vegetable out of season, it is preferable to choose a frozen product. For sale, such cabbage is frozen in a special way, thereby saving all the vitamins in it.

How long does it take to fry frozen inflorescences? Such a semi-finished product is prepared no longer than fresh cabbage, it takes 10-30 minutes in time, depending on the processing method. No preliminary defrosting of cabbage is required for cooking... Both fresh cabbage and frozen cabbage can be fried in a pan. It does not require special preparation, since the semi-finished product is already initially cleaned and selected.

To cook frozen cabbage, you should first boil it for 5 minutes, then remove excess water by throwing it in a colander. Fresh cabbage is washed before cooking, disassembled into inflorescences and poured with salted water for 15 minutes, in a proportion of 1 tbsp. spoon for 1 liter. water. Such preparation is necessary so that insects that may remain on the vegetable float to the surface.

Properly cooked cauliflower should remain crispy, not completely boiled, but al dente.

Product benefits

The benefits of this product can be discussed for a long time. At 50 gr. inflorescences of cauliflower contains the body's daily need for vitamin C, as well as half of the required daily dose of vitamins of group B. In addition, there are other vitamins: E, D, K, H, U. Cabbage is also rich in the following components:

  • Carbohydrates.
  • Cellulose.
  • Proteins.
  • Organic acids.
  • Polyunsaturated acids.
  • Starch.
  • Pectins.
  • Amino acids.
  • Natural sugars.
  • Purine compounds.

Indicators of nutritional value

  1. Dietary fiber 10.5%.
  2. Proteins 5%.
  3. Carbohydrates 1.7%.
  4. Fat 0.5%.

Mineral substances are present in cabbage - salts.

These include:

  • potassium;
  • calcium;
  • cobalt;
  • chlorine;
  • phosphorus;
  • magnesium;
  • sulfur;
  • sodium;
  • copper;
  • manganese;
  • iron;
  • zinc;
  • molybdenum.

The broth boiled from inflorescences brings the greatest benefits., when cooking, it absorbs all the useful substances, therefore, their content in the broth is 40% higher than in a simply cooked vegetable.

Fresh cauliflower contains 30 kcal. Fried cabbage - 120 kcal. Inflorescences in batter - 78 kcal.

Step-by-step instruction

For starters, the main thing is to make the right choice of cauliflower. This, of course, should be a young and juicy fruit, without visible damage and dark spots on the outside. As an indicator of a fresh product - soft green leaves and creamy surface of inflorescences. If the cabbage leaves have darkened, then the vegetable has long been lying on the counter and has lost its juiciness along with useful elements.

What should be done before frying in a pan?

The inflorescences are washed and reclined on a sieve, this is done so that the excess water is gone. When the cabbage is dry, you can start cooking.


Sometimes, the color of cabbage during cooking can change for the worse. To prevent this, you must first pour boiling water over the sliced ​​cabbage, then pour cold water for about 1-2 minutes. After such a tricky and easy procedure, vegetables will not change their color during frying and will look fresh.

To fight off the specific cabbage smell, you need to boil the inflorescences for 5 minutes with rosemary and lemon zest before frying.

Cooking recipe with a photo: simple, quick and delicious

Below is the basic recipe for cooking cauliflower in a pan and its options with a photo. Ingredients for 4 servings:

  • Cauliflower - 1 large head of cabbage.
  • Salt.
  • Seasonings, herbs - to taste.
  • Vegetable or olive oil for frying.

If the inflorescences are initially boiled for 5-7 minutes, then the roasting time will be reduced and such cabbage will be soft and juicy. However, for crispier chunks, the buds are fried raw without boiling.

How to fry cauliflower properly? Pre-boiled inflorescences are laid out in a preheated pan with oil and fried for 5 minutes over high heat, this allows you to get a crust and keep the juice inside. Then the dish is fried for another 7-10 minutes at a reduced temperature under the lid. If desired, you can season the dish with spices to taste.

Another simple way - boiled inflorescences are rolled in flour or breadcrumbs, fried. A couple of minutes before cooking, pour over a dressing of vegetable oil, garlic and finely chopped herbs. We wrote in more detail about this preparation of cauliflower in this article.

Various variations

Recipes for cooking cauliflower in a pan are simple and varied. To make the dish more satisfying and more complete, you can fry it with lean meat, chicken or minced meat. For the spice lover, you can add a variety of spices and herbs to complement the neutral flavor of the cauliflower.

You can fry the inflorescences in a batter based on eggs, cheese, or just water and flour. In general, a whole expanse of imagination for every taste.

With chicken

Cauliflower and chicken can be used to make a very healthy dietary meal.... With such a successful combination of products, a delicious lunch is obtained.

  1. Pieces of chicken fillet or breast, grated carrots, chopped onions are fried in a pan with vegetable oil, about 10 minutes.
  2. Add tomato paste, salt, pepper to taste, everything warms up for a few more minutes.
  3. Add cabbage and grill over medium heat for 20 minutes. Stir occasionally.

With sour cream

To cook stewed cauliflower in sour cream sauce, you need to stew the boiled inflorescences under the lid for 15 minutes with the addition of onions, butter or vegetable oil. Add your favorite spices, sour cream and cook for another 7-10 minutes over low heat.

With minced meat

  1. Olive oil is poured into a deep frying pan, onions and garlic are fried until golden brown.
  2. The minced meat is simmered for 5 minutes over medium heat.
  3. Then tomato paste, salt, pepper are added, everything is mixed and cooked for another 10 minutes.
  4. Then inflorescences and olives are laid out. And cook under a closed lid over low heat for about 25 minutes.

With meat

A rather tasty and satisfying dish is obtained from cauliflower and meat. The veal is chopped into medium pieces, fried over medium heat for 20-25 minutes, salt to taste, cauliflower are added, fried until tender. Total cooking time: 40 minutes.

With cheese

Cheese batter is most harmonious with cauliflower:

  1. Eggs are beaten with beer, spices, flour are added and beaten well with a whisk so that there are no lumps left.
  2. Mix the resulting batter with grated cheese.
  3. Each inflorescence is dipped in batter and fried in hot oil until golden brown.

Can be placed on a napkin to remove excess oil from the finished dish.

With onion

The oil is heated in a pan, the cauliflower inflorescences are fried for about 5 minutes. Season with salt, sprinkle with herbs, add chopped onion and garlic. Fry for another couple of minutes until the onions are softened, without the overcooked crust.

With egg

Alternatively, you can cook cabbage with an egg. To do this, you need to add chopped onion and blanched onions, and at the end of frying - 2-3 raw eggs literally for a minute. The fire turns off and the dish is stirred, during which time the egg has time to bake..

We suggest watching a video on how to cook cauliflower with an egg in a pan:

With eggplant

You will get a tender vegetable stew. Vegetable oil is heated, onions and carrots are fried, eggplants are added for 5 minutes. Inflorescences and salt are added to almost ready-made vegetables, mixed and stewed over low heat under a lid for 10 -15 minutes.

With tomatoes

  1. The tomato is pre-scalded in a saucepan with boiling water, the skin is peeled, the seeds and juice are removed, the pulp is cut.
  2. The inflorescences are fried in oil.
  3. Tomatoes are not cut coarsely and added to lightly fried cauliflower.
  4. The dish is mixed, covered with a lid and stewed over low heat for 20 minutes.

We suggest watching a video on how to cook cauliflower with tomatoes in a pan:

Lean option

An appetizing hot dish of cabbage and vegetables will be enjoyed by the whole family... Ruddy potatoes fried with cabbage and beans turn out to be so aromatic and tasty that you will simply lick your fingers.

  1. The potatoes are cut into 1.5 cm cubes.
  2. Fried in vegetable oil for 7 minutes until golden brown.
  3. Then onions, beans, spices are added to the pan and everything is mixed until smooth, fried for 5 minutes.
  4. Cabbage is laid out, cooked for another 10-15 minutes.

Serving methods

Fried cauliflower is a standalone dish and also an ideal addition to side dishes.

This gives a special juiciness to the dishes. Ready-made cauliflower can be sprinkled with your favorite herbs and served with a side dish of buckwheat or rice. Garnish with parsley leaves before serving to keep the dish fresh.

From the inflorescences, you can prepare wonderful dietary meals for the second. This healthy lunch or light, low-calorie dinner for the whole family has many ways to prepare, and you can always find your own special recipe.

Watch the video: Aloo Gobi Recipe-Simple and Easy Aloo Gobhi for Lunch Box-Cauliflower and Potato Stir Fry-Aloo Gobi (August 2022).