A versatile veggie, cauliflower is a nutritious and powerful beast of a plant. From cauliflower mash to green bean casserole, cauliflower has made its way into an array of recipes. So, how long do you boil cauliflower? All it takes is ten minutes—ten!—and then you’ll have yourself some tender, hot, and steamed cauliflower florets ready for the recipe of your choosing.
From its many nutritional benefits, versatile usages, and easy preparation, cauliflower is easy to prepare and utilize in recipes. Take a look below at the eager power of cauliflower and how you can use it in your next recipe after you follow the step-by-step instructions on how long, and how to, boil cauliflower!
The Nutritional Benefits Of Cauliflower
Loaded With Fiber
Boasting 10% of the recommended daily intake for fiber at three grams per one cup, cauliflower is healthy and nutritious. The fiber in cauliflower helps to promote a healthy digestive system while also working to reduce inflammation by feeding the good, or healthy, bacteria in the gut.
By consuming the recommended amount of fiber, issues like constipation and inflammatory bowel disease (IBD) can be prevented or lower the risk of diseases such as diabetes and heart disease.
Full Of Antioxidants
As cauliflower is a cruciferous vegetable (this basically means it is part of the cabbage family), it is rich in antioxidants that fight and defend against free radicals that cause cancer. These antioxidants also benefit in reducing inflammation.
Some antioxidants found in cauliflower—glucosinolates, isothiocyanates, carotenoid, and flavonoid—have all been shown in studies to have anti-cancer properties that fend off free radicals. The vitamin C in cauliflower aids in immune health while reducing the risk of heart disease, inflammation, and cancer, as well!
So, what is choline? Choline is a very powerful nutrient that many people are discovered to be deficient in. The properties of choline are important as they support the body’s metabolism, brain development, reduce the risk of cholesterol building in the liver, and other important roles.
It has been found that people low in the nutrient choline raise the risk of not only liver disease, but heart disease, dementia, and Alzheimer’s. Since not many foods boast this essential nutrient, it is important to receive this nutrient through cauliflower and broccoli—the two best sources of choline.
A heavily studied nutrient, sulforaphane has been shown to repress the involvement of enzymes in tumor growth and cancer. Some studies even show that sulforaphane can completely stop the growth of cancer or stop the development of cancer. Shown to be exceptionally proactive in cases of prostate and colon cancer, sulforaphane is being studied in its benefits in other types of cancer as well.
The consumption of sulforaphane can also prevent heart disease due to its ability to reduce high blood pressure.
What Can Boiled Cauliflower Be Used For?
There are an array of dishes that can use boiled cauliflower. One of my absolute favorite recipes that call for cauliflower to be boiled is this Vegan Green Bean Casserole recipe. Every Easter, Thanksgiving, and Christmas holiday, I make this hands-down delicious vegan green bean casserole. It’s healthier than a traditional green bean casserole and comparatively as flavorful and delicious!
Check out some recipe examples provided below!
- Mashed Cauliflower
- Cheesy Cauliflower Sauce
- Cauliflower Alfredo
- Vegan Cauliflower Gratin
- Vegan Cauliflower And Potato Soup
How Long Do You Boil Cauliflower?
It only takes 10 minutes to boil cauliflower for your recipe! The process of boiling cauliflower is a short one and requires minimal ingredients and kitchen tools. The longest part of the process is waiting for the water to boil, which while you’re waiting save time by cutting up the cauliflower to prepare to add it to the boiling water.
As a whole, the process of boiling cauliflower for a recipe is not a long one. It doesn’t take a massive amount of work, ingredients, or kitchen tools, to complete this task.
Instructions On How To Boil Cauliflower
Follow these step-by-step instructions on how to boil cauliflower!
- 1 Cauliflower Head
- 4 Cups Water
- Cutting Board
- Chef’s Knife
- Medium-Sized Pot
Step 1: Boil The Water
Bring 4 cups of water to a boil in the small pot. While the water is heating up to a boil, start working on Step 2.
Step 2: Chop Up The Cauliflower
Placing the cauliflower head on the cutting board, use the chef’s knife to begin to chop the cauliflower florets from the main stalk of the cauliflower. This can be messy as smaller pieces of cauliflower will scatter.
Step 3: Add The Cauliflower To The Pot
Once the water is boiling in the pot, add the chopped pieces of cauliflower to the boiling water.
Step 4: Check On The Cauliflower
Let the cauliflower sit in the boiling water for anywhere from 5-8 minutes. Check on the cauliflower at 5 minutes by stabbing the cauliflower with a fork. If the fork passes through, this means the cauliflower is tender and ready to be taken out of the boiling pot.
Step 5: Strain The Cauliflower
Although it is possible to handpick each piece of cauliflower out from the pot, a much easier method is to strain the pot with a strainer to get the many clumps of tender cauliflower florets out. A much easier, time-saving method for many.
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Is boiled cauliflower healthy?
It is! Cauliflower, in general, is a highly nutritious vegetable with a multitude of benefits.
How long to cook cauliflower on stove?
It only requires about 10 minutes to cook the cauliflower on the stove.
How long to cook cauliflower in microwave?
To cook cauliflower in the microwave, make sure to add water to the cauliflower florets. It only takes about 3-5 minutes to cook in the microwave!
How do you know when cauliflower is done?
To know when the cauliflower is done, use a fork to stab through the cauliflower. It should not be difficult to do. If the cauliflower is properly tender, the fork should slide easy through and the through. When this happens, the cauliflower is done.