Colour Your Plate With These 10 Healthy And Delicious Purple Cauliflower Recipes To Try Today!

Purple cauliflower is a vibrant and nutritious vegetable that adds colour to any dish. It’s not only visually stunning but also packed with antioxidants, vitamins, and minerals, making it a healthy choice for various recipes. Whether roasting, steaming, or incorporating into salads, soups, or pasta, purple cauliflower offers a unique flavour and texture that elevates any meal, from creamy soups to colourful side dishes. 

Purple cauliflower is a flexible component that may enhance your culinary creativity, whether you're trying to impress at a dinner party or want to add healthier meal options. Make the most of this visually appealing vegetable by understanding its nutritional value, various recipes and health benefits. 

In this blog, we will discover some mouthwatering purple cauliflower recipes that will definitely be a win on any occasion. Keep reading to discover it all!

Table Of Contents

1. Nutritive Value Of Purple Cauliflower

2. 10 Mouth Watering Purple Cauliflower Recipes, Indian Style! 

3. Dietitian's Recommendation

4. The Final Say

5. FAQs

6. References

Nutritive Value Of Purple Cauliflower

The nutritional value of purple cauliflower is:

Also Read: Green Cauliflower: Benefits And Side Effects 

10 Mouth Watering Purple Cauliflower Recipes, Indian Style! 

Here are some purple cauliflower recipes you can try:

1. Purple Cauliflower Rice

Finely chopped purple cauliflower is used to make purple cauliflower rice, a vibrant and wholesome substitute for regular rice. It gives your food a bright colour and delicate flavour and may be used as a side dish or as a base for stir-fries or grain bowls. Savour it as a nutritious and aesthetically pleasing addition to your diet! Try this delicious high-fibre vegetarian meal: 

Ingredients:

• Purple cauliflower - 1 head 

• Olive oil- 2 tbsp

• Small onion, diced - 1 

• Minced garlic cloves- 2 to 3

• Salt and pepper to taste

Preparation Method:

• Process the cauliflower in a food processor until it has a rice-like consistency.

• Take olive oil in a pan, add onion and cook on medium heat until it is transparent.

• Add garlic and cook for another minute.

• Add the cauliflower rice, season with salt and pepper, and cook until it's soft, about 5 to 7 minutes.

2. Roasted Purple Cauliflower

A tasty and eye-catching recipe that brings out the distinct flavour and vivid colour of purple cauliflower is roasted purple cauliflower. This technique gives the cauliflower a wonderful crisp while enhancing its inherent sweetness. 

Of course, we don’t wanna skip the part where it can become a healthy snack for weight loss, served with dips, mixed into salads, or eaten as a stand-alone side dish. 

Ingredients:

• Purple cauliflower, cut into florets- 1 head 

• Olive oil- 2 tbsp

• Garlic powder- 1 tsp

• Red chilli powder or paprika - 1tsp

• Salt and pepper to taste

Preparation Method:

• Preheat the oven to 220°C.

• Mix cauliflower florets in a bowl with olive oil, salt, pepper, garlic powder, and paprika.

• Lay out in a single layer on a baking sheet.

• Roast for 25-30 minutes, turning over once, until golden and soft.

3. Purple Cauliflower Salad With Tahini Dressing

A colourful and nourishing dish, purple cauliflower salad with tahini dressing blends raw or roasted purple cauliflower with fresh veggies and a creamy tahini-based vinaigrette. In addition to adding protein and healthful fats, the tahini dressing gives it a rich, nutty flavour.

Ingredients:

• Purple cauliflower, cut into florets- 1 head 

• Cherry tomatoes, halved- 1 cup 

• Olives, sliced- ½  cup 

• Red onion, sliced- ¼  cups 

• Tahini- ¼  cup 

• Lemon juice- 2 tbsp 

• Water as needed

Preparation Method:

• Steam the cauliflower florets until tender.

• In a bowl, whisk together the water, lemon juice, and tahini until the appropriate consistency is achieved.

• Combine cauliflower, tomatoes, olives, and onion in a salad bowl.

• Drizzle with tahini dressing and toss to combine.

Also Read: Lose Weight Deliciously: The Benefits of Vegetable Salad For Weight Loss and 6 Healthy Recipes for Your Diet Plan 

4. Creamy Purple Cauliflower Soup

Purple cauliflower florets and vegetable broth are added after onions and garlic have been sautéed, and the dish is then cooked until soft. Blending the soup until smooth produces a velvety texture; coconut milk is added for extra richness. 

This soup, which is seasoned with herbs and spices, is full of minerals and antioxidants and is tasty and warm. It provides warmth and a beautiful visual appeal, making it the ideal appetiser or comforting main meal.

Ingredients:

• Purple cauliflower, chopped- 1 head 

• Chopped onion- 1

• Garlic minced- 2-3 cloves

• Vegetable broth- 3 cups

• Coconut milk- ½ cup

• Salt and pepper to taste

Preparation Method:

• Sauté onion and garlic in a pot until they become soft.

• Combine cauliflower pieces with vegetable broth in a pot and boil.

• Lower the temperature and let it cook gently for 15-20 minutes until the cauliflower is soft.

• Mix until creamy in coconut milk, and add salt and pepper for flavour.

5. Purple Cauliflower Stir-Fry

Bright purple cauliflower is combined with a range of fresh vegetables and protein sources, like tofu, chicken, or shrimp, to create a lively and nourishing dish known as purple cauliflower stir-fry. 

Homemade stir-fry sauce or a dash of soy sauce adds depth to the dish. It's perfect for a weeknight dinner and can be served over rice or noodles for a complete meal.

Ingredients:

• Purple cauliflower, cut into florets-1 head 

• Bell pepper, sliced- 1 

• carrot, julienned- 1 

• Soy sauce – 1 tbsp

• Sesame oil- 1.5 tsp

• Garlic chopped – 2-3 cloves

• Sesame seeds for garnish

Preparation Method:

• Warm sesame oil in a pan on medium-high heat.

• Add cauliflower, bell pepper, and carrot; mince garlic. Constantly stir for 5-7 minutes.

• Mix in soy sauce and continue cooking for two more minutes.

• Decorate with sesame seeds before the presentation.

6. Purple Cauliflower Tacos

With roasted or sautéed purple cauliflower as the main ingredient, purple cauliflower tacos offer a colourful and inventive take on classic tacos. After being seasoned with chilli powder and cumin, the cauliflower is cooked until it becomes soft and tasty. Purple cauliflower tacos' distinct flavour and colour will surprise both non-vegetarians and vegetarians.

Ingredients:

• Purple cauliflower, cut into florets- 1 head 

• Olive oil – 1 tbsp

• Cumin seeds – 1 tsp

• Chili powder – 1 tsp

• Corn tortillas

• Avocado and cilantro for topping

  
  

Preparation Method:

• Preheat oven to 200°C.

• Toss cauliflower with olive oil, cumin, and chilli powder.

• Bake for 20 to 25 minutes after laying out on a baking tray.

• Top with avocado and cilantro before serving in corn tortillas.

  
  

Also Read: Top 7 Health Benefits Of Mushrooms And Recipes For Main Course 

7. Purple Cauliflower And Potato Mash

Butter, cream, or a dairy-free substitute enhances the richness, while the cauliflower offers a hint of sweetness and an antioxidant and vitamin boost. This mash, seasoned with salt, pepper, and herbs, is a tasty side dish with a distinct flavour profile and is aesthetically pleasing. It's the ideal side dish for roasts and meats, or it may be eaten by itself for a hearty supper!

Ingredients:

• Purple cauliflower, cut into florets- 1 head 

• Potatoes, peeled and cubed- 2 

• Butter- 1 tbsp 

• Milk- ½  cup 

• Salt and pepper to taste

  
  

Preparation Method:

• Boil cauliflower and potatoes together until tender.

• Drain and return to pot.

• Add butter and milk; mash until smooth.

• Season with salt and pepper.

8. Purple Cauliflower Curry

This curry is a filling and substantial dinner that may be eaten with rotis or rice. In addition to being aesthetically pleasing, purple cauliflower curry is a tasty way to enjoy this vibrant vegetable in a hearty, warming dish that is full of minerals and antioxidants.

Ingredients:

• Purple cauliflower, cut into florets- 1 head

• Coconut milk- 1 can 

• Curry paste (mixture of turmeric, red chilli, cumin powder, coriander powder, and garam masala) - 2 tbsp 

• Diced onion – 1 

• Garlic cloves- 3-4 cloves

• Salt to taste

  
  

Preparation Method:

• Cook onion and garlic in a pot until they are tender.

• Add curry paste to the mixture and stir, cooking for 1 minute.

• Add cauliflower and coconut milk to the mixture; cook on low heat for 15 minutes until soft.

• Add salt to food before eating.

9. Purple Cauliflower And Chickpea Stew

To create a hearty and comfortable dish, purple cauliflower florets and chickpeas are cooked until they are tender. In addition to being aesthetically pleasing, this stew is a great choice for a comforting supper because it is full of fibre, vitamins, and minerals. It may be eaten over rice or paired with toasted bread.

Ingredients:

• Cauliflower cut into florets- 1 head purple 

• Boiled chickpeas- 30gm

• Chopped tomatoes - 2

• Chopped onion- 1 medium

• Cumin- 1 tsp

• Salt and pepper to taste

  
  

Preparation Method:

• In a pot, sauté onion until soft.

• Add cauliflower, chickpeas, tomatoes, cumin, salt, and pepper.

• Simmer for 20-25 minutes until cauliflower is tender.

10. Purple Cauliflower Pasta

This last recipe is a perfect inclusion in the Mediterranean diet meal plan. The cauliflower can be mixed with cooked spaghetti and other vegetables and herbs, or it can be pureed into a creamy sauce with cheese, garlic, and olive oil. 

While the cauliflower's delicate flavour blends well with the pasta, its vivid colour offers a flash of colour. This meal is a great option for weeknight dinners as well as special occasions because it is full of nutrients and antioxidants and provides a tasty way to enjoy a healthy take on classic pasta.

Ingredients:

• Purple cauliflower, cut into florets- 1 head 

• Whole wheat pasta boiled- 40gm

• Olive oil- 1 tbsp 

• Garlic minced- 2-3 cloves

• Parmesan cheese for serving

• Oregano - ½ tsp

• Chilli flakes - ¼ tsp

  
  

Preparation Method:

• Keep a little pasta water after boiling.

• Steam cauliflower until tender.

• Take olive oil in a pan, add garlic and cook until it becomes fragrant. To this add oregano and chilli flakes.

• Add cauliflower and pasta, toss to combine, and serve with parmesan on top.

For more delicious ingredients and recipes, explore ToneOp Fit’s Balanced Diet Weight Loss Plan. This comprehensive plan offers nutritional guidance along with a variety of healthy recipes featuring purple cauliflower, which expert dietitians recommend for its numerous health benefits.

Also Read: List Of Traditional Diwali Foods And Special Preparation For Dhanteras, Govardhan Pooja And Bhai Dooj Shubh Diwali 

Dietitian's Recommendation

I recommend incorporating purple cauliflower recipes into your diet for its rich nutrient profile and health benefits. Its high levels of antioxidants, particularly anthocyanins, help combat oxidative stress and inflammation, promoting overall wellness. 

You can also use purple cauliflower as a colourful addition to salads, stir-fries, or roasted vegetable medleys to enhance flavour and presentation. Its low-calorie, high-fibre content makes it an excellent choice for weight management and digestive health.

                                                                         Dt. Akshata Gandevikar

The Final Say

Purple cauliflower is a nutritious and visually appealing vegetable with health benefits and culinary versatility. Packed with antioxidants, vitamins, and dietary fibre, it supports heart health, boosts immunity, and aids digestion. Its unique flavour and vibrant colour make it an excellent choice for various dishes, from soups and salads to side dishes and snacks. 

Adding purple cauliflower to your diet will enhance your meals and allow you to enjoy its numerous health benefits. Embrace this beautiful vegetable and experiment with recipes to make it a delightful part of your culinary journey!

FAQs

1. Is purple cauliflower natural?

Yes, purple cauliflower is completely natural. Because you are used to seeing white cauliflower,  it is somewhat of a shock to see cauliflower in bright purple, but don't worry. Purple cauliflower is excellent and completely natural, even though the colour may seem a little artificial and Barney-like.

2. Can you eat purple cauliflower raw?

Yes, purple cauliflower can be eaten raw! It makes a crunchy, nutritious addition to salads, vegetable platters, or dips. When consumed raw, it retains its vitamins and antioxidants. To enhance flavour, consider pairing it with a zesty dressing or a flavorful dip, such as hummus or yoghurt-based sauces.

3. How does purple cauliflower taste compared to white cauliflower?

Purple cauliflower has a mild, slightly nutty flavour similar to white cauliflower. Some people find that purple cauliflower has a slightly sweeter taste. The difference mainly lies in its appearance and nutritional benefits rather than flavour, making it an excellent alternative to white cauliflower in various dishes.

References

• https://www.hotforfoodblog.com/recipes/easy-recipes/2022/06/26/roasted-tangy-purple-cauliflower/

• https://www.supaintsonplates.com/purple-cauliflower-soup/

• https://www.thehealthsite.com/fitness/healthy-food-fitness/purple-cauliflower-benefits-1078455/

• https://www.liveeatlearn.com/purple-cauliflower/

  
  

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