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🥦

●Low GI

Cauliflower vegetable dish Calories

Source of fiber and vitamin C

In season: Autumn · Winter

CALORIES

63kcal

GI

25low

POTASSIUM

285mg

FIBER

3.1g

Quick answer

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.

What is Cauliflower vegetable dish?

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.

Cauliflower vegetable dish Nutrition Facts

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%

Cauliflower vegetable dish Vitamins & Minerals

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

How Nutritious Is Cauliflower vegetable dish?

Nutrient density

High

72/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

52/ 100

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.

Cauliflower vegetable dish Glycemic Index

GLYCEMIC INDEX

25
Low
0 Low5570100

GLYCEMIC LOAD

2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cauliflower vegetable dish

To burn the 63 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

9min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cauliflower vegetable dish Processed?

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.

Does Cauliflower vegetable dish Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Cauliflower vegetable dish Good For?

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

Cauliflower vegetable dish Fat Profile

SATURATED

0.37g

MONOUNSATURATED

1.67g

POLYUNSATURATED

0.52g

⚖️

Omega 6:3 ratio 9.2:1

Above the ideal 4:1 (9.2:1).

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Frequently Asked Questions About Cauliflower vegetable dish

How do you make a cauliflower vegetable dish?

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.

What vegetables go well in a cauliflower vegetable dish?

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.

How do you keep cauliflower from getting mushy in a cauliflower vegetable dish?

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.

How can you reduce the smell when cooking a cauliflower vegetable dish?

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.

Can you freeze a cauliflower vegetable dish?

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.

What should you serve with a cauliflower vegetable dish?

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.

How do you stop a cauliflower vegetable dish from becoming watery?

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.

Can you make a cauliflower vegetable dish with frozen cauliflower?

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.

How long does a cauliflower vegetable dish last in the fridge?

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.

Can you bake a cauliflower vegetable dish instead of cooking it on the stove?

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.