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Source of fiber and vitamin C
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
1 serving (medium) of Cauliflower vegetable dish (220 g) has 139 calories. That works out to 63 calories per 100 g. It contains 18.5 g of carbs, 4.6 g of protein, 5.9 g of fat and 6.8 g of fiber. Its 68.2 mg of Vitamin C covers 76% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Cauliflower vegetable dish is a homestyle stew of cauliflower cooked with other vegetables. In Turkish kitchens, recipes often start with onion and may include carrots, potatoes, tomato or tomato paste; it can be made with olive oil or with more broth. The florets turn tender but usually keep some shape, with a mild, slightly sweet flavour that takes on the seasoning around it.
Serve it as a main or side for lunch or dinner, with bread or rice; plain yoghurt is a common accompaniment in Turkish meals. It provides fibre and vitamin C and makes a vegetable-forward choice. For a lighter pot, use olive oil sparingly and add extra seasonal vegetables instead of relying on potato.
Selected: 100 g
63
KCAL / 100G
Carbs
8.4g
· 3% DV
Protein
2.1g
· 4% DV
Fat
2.7g
· 3% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 13% · Fat 36%
Vitamins
Vitamin C
31mg · 34% DV
Vitamin K
18µg · 15% DV
Folate
42µg · 11% DV
B6
0.16mg · 9% DV
Minerals
Sodium
185mg · 8% DV
Potassium ⭐
285mg · 8% DV
Phosphorus
48mg · 7% DV
Iron
1mg · 6% DV
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 63 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.37g
MONOUNSATURATED
1.67g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
A cauliflower vegetable dish is made by sautéing onion, adding cauliflower and other chopped vegetables, then simmering them with tomato and a little water until tender. Add vegetables that cook quickly later, and avoid stirring often so the cauliflower florets keep their shape.
Potatoes, carrots, peas, tomatoes, and onions are common additions to a cauliflower vegetable dish. Bell pepper, zucchini, or green beans also work; cut the vegetables to similar sizes or add firmer ones earlier so they cook evenly.
To keep cauliflower from getting mushy in a cauliflower vegetable dish, use large florets and add them after the firmer vegetables have started cooking. Simmer gently, check for tenderness early, and lift or stir the dish carefully rather than mixing it vigorously.
You can reduce the smell of a cauliflower vegetable dish by avoiding overcooking and keeping the pot uncovered or slightly ajar. Cook the florets only until tender; a little lemon juice can brighten the finished dish without masking the vegetables.
Yes, you can freeze a cauliflower vegetable dish, though cauliflower and potatoes may turn softer after thawing. Cool it promptly, divide it into airtight portions, and freeze. Thaw it in the refrigerator and reheat until steaming hot.
A cauliflower vegetable dish pairs well with crusty bread, rice, or a grain such as bulgur. For a lighter meal, serve it with a crisp green salad; a spoonful of plain yogurt also complements tomato-based versions.
To keep a cauliflower vegetable dish from becoming watery, add only a small amount of liquid because cauliflower releases moisture as it cooks. Simmer with the lid on, then uncover the pot near the end if the sauce needs to reduce.
Yes, frozen cauliflower works in a cauliflower vegetable dish and usually does not need to be thawed first. Add it toward the end of cooking because it softens quickly, and use less added water than you would with fresh florets.
A cauliflower vegetable dish keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and do not keep leftovers that have been sitting at room temperature for a long time.
Yes, you can bake a cauliflower vegetable dish. Toss cauliflower and other vegetables with a little oil and seasoning, spread them in a baking dish, and cook until tender and browned. Baking gives a drier, more roasted result than simmering it on the stove.
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Nutrition data compiled from USDA FoodData Central and scientific sources.