Fine Vegetable Cuisine

Spicy Cauliflower with Garlic, Breadcrumbs, and Lemon

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Average: 5 (1 vote)
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Spicy Cauliflower with Garlic, Breadcrumbs, and Lemon
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
608
calories
Calories

Healthy, because

Even smarter

Nutritional values

Unlike other types of cabbage, cauliflower is well tolerated by most people and is easily digestible. The secondary plant substance sulforaphane is said to be able to prevent cancer and even make chemotherapy more effective. The almond slivers turn the dish into brain food, as their high content of magnesium, phosphorus, vitamin E and niacin has a positive effect on our nerve cells.

The spicy cauliflower is a great side dish to steamed fish. Serve with a cream of yogurt, salt and pepper. If you want it to remain vegetarian, then lukewarm rice cakes with avocado dip are suitable. You can replace the almonds with other nuts like hazelnuts or pine nuts.

1 serving contains
(Percentage of daily recommendation)
Calorie608 cal.(29 %)
Protein14 g(14 %)
Fat49 g(42 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage10.2 g(34 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.5 μg(3 %)
Vitamin E7.6 mg(63 %)
Vitamin K77.5 μg(129 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5 mg(42 %)
Vitamin B₆0.5 mg(36 %)
Folate129 μg(43 %)
Pantothenic acid2.3 mg(38 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C134 mg(141 %)
Potassium806 mg(20 %)
Calcium90 mg(9 %)
Magnesium94 mg(31 %)
Iron2.3 mg(15 %)
Iodine4 μg(2 %)
Zinc1.7 mg(21 %)
Saturated fatty acids23.9 g
Uric acid130 mg
Cholesterol93 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
28 ozs Cauliflower
salt
1 red chili pepper
2 garlic cloves
3 ½ ozs Almond slivers
6 ozs unsalted butter
4 ozs breadcrumbs
2 Tbsps freshly chopped parsley
1 ½ tsps Lemon peel
lemon juice
How healthy are the main ingredients?
CauliflowerCauliflowerparsleysaltgarlic clove

Preparation steps

1.

Rinse and trim the cauliflower. Blanch for 10-15 minutes.

2.

Rinse the chili and halve lengthwise. Remove the seeds and finely chop. Peel and finely chop the garlic.

3.

Toast the almonds in a pan until golden brown, then remove and set aside. In the same skillet, melt the butter, then sauté the garlic and the chili. Add the breadcrumbs and cook until golden brown, stirring occasionally. Add the parsley, lemon zest, and almonds. Mix together, then season to taste with salt and a dash of lemon juice.

4.

Remove the cauliflower from the water and drain well. Divide onto plates, sprinkle with the breadcrumb mixture, and serve.