Garlic Cauliflower Pasta is a comforting, wholesome dish that is surprisingly simple and easy to make. The velvety sauce starts with slightly caramelized garlic, onions, and cauliflower florets, which are then blended with milk, sundried tomatoes, and ground peanuts. A hint of chili flakes provides a gentle heat and balances the mellow sweetness of the cauliflower. This flavor-packed sauce is tossed with whole wheat penne and peas, making it a cozy bowl with a savory nuttiness, perfect for weeknight dinners or a weekend meal!
Garlic Cauliflower Pasta is a wholesome yet straightforward dish with a creamy (without the heavy cream), nutty base. This dish was born out of necessity on a day when my refrigerator had merely a head of cauliflower and some milk. So I decided to make a healthy sauce with the two ingredients, making it a diabetic-friendly meal. I sautéed garlic, onion, and cauliflower in olive oil, then pulsed them with a splash of milk and ground peanuts from my pantry. A sprinkle of chili flakes made this cauliflower sauce more flavorful. Whole wheat pasta tossed with this sauce may not exactly have the makings of an elegant dinner, but it is a quick and nourishing meal.
Health benefits of ingredients:
- Garlic is a natural powerhouse that is loaded with antioxidants and allicin, a compound that boosts immunity.
- Cauliflower is rich in fiber, antioxidants, and vitamin C, which aid digestion.
- Milk provides high-quality protein, vitamin D, and calcium, which strengthen bones and support muscle repair.
- Peanuts are a plant-based source of protein that provides healthy fats and minerals, such as magnesium and potassium, that promote heart health.
- Whole wheat provides complex carbohydrates and extra fiber to support healthy digestion.
- Sundried tomatoes are loaded with antioxidants, including lycopene and vitamins C and K, that help maintain healthy blood pressure.
Frequently Asked Questions:
1.What herbs can I add to the Garlic Cauliflower Pasta?
Thyme or basil goes well with this recipe. Feel free to add some lemon zest.
2. Can I add protein to this dish?
Grilled chicken or shrimp pair well with this pasta.
3. How can I make this recipe dairy-free?
Omit the milk altogether, and grind the cauliflower, garlic, and onion with pasta water for a smooth, silky sauce. Garnish the pasta with nutritional yeast instead of Parmesan cheese.
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Ingredients:
- Aromatics: onion, garlic
- Vegetables: peas, cauliflower, sundried tomato
- Spices: black pepper, chili flakes
- Pasta: penne (or use rigatoni or fusilli)
- Olive oil
- Milk
- Peanuts (or use pine nuts or walnuts)
Here are the step-by-step instructions for making this dish. For the measurements, please refer to the recipe card below.
How to make the Garlic Cauliflower Pasta:
- Heat the olive oil in the Dutch oven, and add the minced garlic and onion. Sauté for 2-3 minutes on medium heat or until tender.
2. Add the cauliflower and sauté until slightly caramelized. Season it with salt, freshly ground pepper, and chili flakes. Cool the mixture for 2-3 minutes. Grind the mixture in a food processor with milk, sundried tomatoes, and crushed peanuts until smooth.
3. Heat the Dutch oven again, add the cauliflower sauce, peas, and the cooked penne pasta. Mix them until the sauce coats the pasta and turn off the heat.
4. Serve the Garlic Cauliflower Pasta garnished with Parmesan cheese and sundried tomato.
Tips:
- To thicken the cauliflower sauce, add more ground peanuts. To dilute the sauce, add more milk and adjust the seasoning accordingly.
- This is a quick and easy recipe that does not require roasting the cauliflower and garlic. Feel free to roast them for a few minutes before adding them to the sauce.
- Cook the pasta and set it aside while making the cauliflower sauce.
- Use the pasta water to grind the cauliflower for a silky sauce.
Serving suggestion:
Serve the Garlic Cauliflower Pasta hot, garnished with Parmesan cheese and sundried tomatoes. Add the sauce to the pasta before serving. Shaved Brussels Sprouts Salad and Easy Caprese Salad pair well with this pasta.
Storage:
Refrigerate the Garlic Cauliflower Pasta sauce for 2-3 days or freeze any leftovers for three months in airtight containers. Thaw and reheat gently on the stovetop by adding a little milk to loosen the sauce.
Other cauliflower recipes that you might like:
Garlic Cauliflower Pasta
Equipment
- Dutch oven or pan
- Pot
- food processor or blender
Ingredients
- 3 tbsp olive oil extra virgin
- 4 clove garlic minced
- 1 small red onion chopped
- 1 whole small cauliflower bite-size bits
- ½ tsp chili flakes
- 1½ tsp salt
- ¼ tsp black pepper
- 1 cup milk reduced fat
- ¼ cup sundried tomato (in olive oil)
- ¼ cup peas
- ½ lb penne pasta whole wheat
- 2 tbsp Parmesan cheese optional
Instructions
- Prepare the ingredients. Cook the penne pasta per the manufacturer's instructions, then drain and set aside. (Reserve some of the pasta water for the cauliflower sauce).
- Heat the olive oil in the Dutch oven, and add the minced garlic and onion. Sauté for 2-3 minutes on medium heat or until tender.
- Add the cauliflower and sauté until slightly caramelized. Season it with salt, freshly cracked pepper, and chili flakes. Cool the mixture for 2-3 minutes. Grind the mixture in a food processor with milk, sundried tomatoes, and crushed peanuts until smooth.
- Heat the Dutch oven, add the cauliflower sauce, peas, and the cooked penne pasta. Mix them until the sauce coats the pasta and turn off the heat.
- Serve the Garlic Cauliflower Pasta garnished with Parmesan cheese and sundried tomato.
Notes
- To thicken the cauliflower sauce, add more peanuts. To dilute the sauce, add more milk and adjust the seasoning accordingly.
- This is a quick and easy recipe that does not require any roasting. Feel free to roast the cauliflower for a few minutes before adding it to the sauce.
- Cook the pasta and set it aside while making the cauliflower sauce.
- Use the pasta water to grind the cauliflower for a silky sauce.
Nutrition
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