Creamy Cauliflower Pasta Recipe


     Cauliflower, in my opinion, is an under rated vegetable. I hardly come across a child who likes it, yet enjoys eating it without a grin. This white ball of supreme goodness belongs to the brassica family which includes cabbage, kale, broccoli and sprouts. This family sits high on the chart among the healthiest of vegetables. It is rich in anti-oxidants, vitamin K, B6, C, Manganese, folate and potassium. It has anti-inflammatory properties, helps reduce the risk of heart disease and reduces the risk of cancer. It has a low calorific content; great if you’re on a weight loss plan.

     A common problem many parents face is the fussy eating habits that their children develop. Usually cauliflower is one of those vegetables on the “Ooo, yuck, I don’t like that” list. My son was one of them, but, whenever I prepared the cauliflower as in this recipe, he had absolutely no hesitations in devouring a bowl of it. It is garlicky, velvety, creamy and divine you will want seconds.

     This pasta is yummy, scrummy, and healthy but – above all – the whole family from 1 to 101 will love it. It is darn easy to prepare that even a novice cook will get a standing ovation.

Try it drizzled with my home made chili oil.




Servings: 5

  • 1 kilogram cauliflower flowerets
  • 6 cloves minced garlic
  • 1/3 cup olive oil
  • 500 grams pasta
  • 50 grams parmesan cheese
  • Salt, to taste
  • Chopped parsley




* Wash and cut the florets to a size as seen in the picture.


* Bring a pot of salted water to a boil, drop the florets and cook until soft.


* Drain the florets, return to the pan and mash with a potato masher to a slightly creamy, grainy texture. This gives it a creamy sensation when eaten.


* Heat the olive oil in a pan and fry the minced garlic until golden brown then immediately add the mashed cauliflower and stir.


* Cook on medium heat and adjust the seasoning. I like it slightly browned, this is achieved by stirring it once every five minutes until it reaches a slight golden color. Add more olive oil if you feel it needs it.


* Cook the pasta according to the instructions on the packet, then drain and toss with the cauliflower sauce adding some chopped parsley.


* Serve topped with grated parmesan cheese and a drizzle of my home made chili oil.




* You can prepare this dish for an oven baked pasta. Simply mix with béchamel and top with grated mozzarella and parmesan cheese then bake in a 180C preheated oven for 25 to 30 minutes or until the surface is golden brown.



Per Serving: 599 Calories; 19g Fat (28.8% calories from fat); 21g Protein; 87g Carbohydrate; 7g Dietary Fiber; 8mg Cholesterol; 254mg Sodium.