Pasta con Cavolfiore (Pasta with Cauliflower)

What to Expect:

From my own personal experience, this dish comes together quickly and is full of rich, savory flavors with a nice balance of textures between the tender cauliflower, al dente pasta, and crispy breadcrumbs. The olive oil and garlic provide a fragrant base, while the Parmesan or vegan cheese ties everything together with a bit of creaminess. The chili flakes give it a subtle heat that’s not overpowering, making this dish ideal for a wide range of palates.

Recipe Overview:

• Prep time: 10 minutes
• Cook time: 25 minutes
• Time to stand: 5 minutes (optional, for flavor to settle)
• Total time: 40 minutes
• Ease of cooking: Easy
• Servings: 4
• Calories: Approximately 350-400 calories per serving
• Cost of ingredients: Affordable (around $10-12 USD)
• Cuisine: Italian (Sicilian)
• Course: Main Course
• Equipment needed: Large pot, large skillet, colander, wooden spoon, and a baking sheet (if you choose to toast the breadcrumbs)
• Go here to buy the must-have equipment and ingredients for creating a Savory  #Pasta con Cavolfiore  here.

Ingredients:

• 400g (14 oz) pasta (I recommend short pasta like orecchiette, penne, or spaghetti)
• 1 medium cauliflower, cut into small florets
• 2 tablespoons olive oil
• 2 garlic cloves, finely chopped
• 1 teaspoon chili flakes (optional, for a spicy kick)
• 1/4 cup breadcrumbs (use gluten-free if necessary)
• 1/4 cup grated Parmesan cheese (or vegan cheese for a dairy-free version)
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)
• A squeeze of lemon juice (optional for freshness)
• Go here to buy the must-have equipment and ingredients for creating a Savory  #Pasta con Cavolfiore  here.

Method:

1. Prep the Cauliflower:
   • Start by cutting the cauliflower into small florets. You want them to be bite-sized so they mix well with the pasta.
   • Bring a large pot of salted water to a boil. Once it’s boiling, add the cauliflower and cook it for about 5-7 minutes, just until it’s tender but still holds its shape. Use a slotted spoon to remove the cauliflower and set it aside. Keep the water on the boil to cook the pasta later.
2. Cook the Pasta:
   • In the same pot of boiling water, cook the pasta according to the package instructions, usually around 8-10 minutes for most short pasta types. Be sure to save about 1 cup of pasta water before draining the pasta (this helps create a creamy sauce later). Drain the pasta and set it aside.
3. Prepare the Sauce:
   • While the pasta cooks, heat olive oil in a large skillet over medium heat. Add the chopped garlic and chili flakes (if using), and sauté for about 1 minute, being careful not to burn the garlic.
   • Add the cauliflower florets to the skillet and toss them around, letting them get a little crispy around the edges, about 4-5 minutes.
4. Make it Creamy:
   • Add the drained pasta to the skillet with the cauliflower. Toss them together, making sure the pasta is well coated.
   • Slowly add some of the pasta water (start with about 1/4 cup) to help create a silky sauce that coats the pasta. Continue to stir and cook for another 2 minutes, allowing the sauce to come together.
5. Add the Finishing Touches:
   • Stir in the breadcrumbs and grated Parmesan (or vegan cheese), ensuring that everything is well mixed. The breadcrumbs will add a nice crunch to the dish, while the cheese brings a salty richness.
   • Season with salt and pepper to taste, and finish off with a squeeze of lemon juice if desired, for a touch of brightness.
6. Serve:
   • Divide the pasta among serving plates, garnish with freshly chopped parsley, and add a little more grated Parmesan on top if you like. Serve hot and enjoy!

Variations and Tips:

• Vegan/Vegetarian Option: To make this dish vegan, simply use plant-based cheese (vegan Parmesan or nutritional yeast) and ensure the breadcrumbs are dairy-free.
• Gluten-Free: You can easily make this dish gluten-free by using gluten-free pasta and breadcrumbs.
• Add-ins: Feel free to add other vegetables like roasted tomatoes, olives, or capers for extra flavor. Some people also like to add toasted pine nuts or almonds for an added crunch.
• Extra Protein: If you’d like to add protein, consider tossing in some grilled chicken or chickpeas.
• Spice: If you enjoy spice, increase the chili flakes or add a drizzle of hot sauce at the end.
• Go here to buy the must-have equipment and ingredients for creating a Savory  #Pasta con Cavolfiore  here.

Nutritional Information per Serving:

• Calories: 350-400 (depending on the type of pasta and cheese used)
• Carbs: 45g
• Protein: 10g
• Fat: 14g (mostly from olive oil)
• Fiber: 5g
• Sodium: 400-500mg (depending on salt added)

Closing Thoughts:

I hope this guide has made making Pasta con Cavolfiore seem a little less daunting or have you tried it before? Please, be honest, and let me know in the comment below, I like to hear feedback from a real person like you, so please, leave your honest comment.

Happy cooking! 🍝