Cauliflower is one of my favorite foods, it’s so easy to cook and delicious, but sometimes you don’t have enough time for dinner. If you’re looking for a quick and simple way to cook your whole head of cauliflower, then I’m happy to share with your friends this recipe. It is the best way to use your instant pot to cook whole cauliflower.
This whole head of cauliflower is best for chopping into cauliflower steaks, slicing into florets, or drizzling with your favorite sauce for a lovely vegetarian dish. The simplest way to cook cauliflower that also makes sure it is tender from all sides, cook well to the center.
Make this fresh, simple, tasty, and nutritional full of energy, low-carb cauliflower is high in vitamins, minerals, and dietary fiber, a wonderful low calorie and a fat side dish to boost your health. Cauliflower has a few properties that may help with weight loss. It is low in calories with only 30 calories per bowl, so you can eat lots of it without put on weight. It can also help as a low-calorie substitute for high-calorie foods, like flour and rice.
Vegetables including cauliflower are essential sources of many nutrients, containing vitamin A, vitamin C, dietary fiber, potassium, and folate. Foods rich in potassium also help to maintain healthy blood pressure in your body. Check out our more recipes
Cauliflower in Instant Pot Recipe Time
When you use this recipe, you need to use a steamer basket or trivet; the liner of the pot becomes hotter than when you use the regular manual or pressure cook function. This function also has the instant pot getting faster and hotter.
How to make a whole cauliflower head off in the instant pot
Rinse the cauliflower removes the bottom and outer leaves and stem of your cauliflower if you don’t want to remove leaves so keep some or all of the leaves whole.
You buy that most heads of cauliflower will be about 2 to 3 pounds, which equals to 2 to 3bowls of cauliflower florets.
In a small bowl, mix together the olive oil, lemon juice, thyme leaves, garlic juice, salt, paprika, or black pepper.
Pour onto the cauliflower, use your hands to coat the whole head, or you can use other seasonings you like to add.
Pour water in the bowl of the instant pot, place head of cauliflower stem-side down on top of the trivet, or you can use a steamer basket.
Press “Manual” on high pressure and cook time is 5 minutes, when ready, fast release the pressure.
Manually release pressure according to the company’s instructions.
[su_note note_color=”#cff0f9″]Recipe Tip: Cauliflower is low in calories, just 29 calories in 1 cup and best for weight-loss[/su_note]
Cauliflower in Instant Pot
A whole cauliflower head is best for serving whole, slicing into cauliflower steaks, or chopping. It is simple and just takes 5 minutes to cook it in the Instant Pot/pressure cooker.
Ingredients
- 1 normal size cauliflower head
- 1 tablespoon Olive oil
- 2 tablespoons lemon juice
- 2 cloves minced garlic
- 2 teaspoons fresh thyme leaves
- 1 teaspoon salt
- ½ teaspoon black pepper or 1 teaspoon paprika
- 3 cups of water
Instructions
- Rinse the cauliflower and remove the outer leaves from the head of cauliflower if you don’t want to remove leaves, so keep some or all of the leaves whole.
- In a small bowl, mix together the olive oil, lemon juice, thyme leaves, garlic juice, salt, paprika, and black pepper.
- Coat the sauce over the cauliflower head.
- Pour 3 cups water into the bottom of the Instant Pot
- Place cauliflower head on top of the trivet, stem-side down. Adjust and lock the lid, and make sure you seal the valve properly
- Use the pressure cook button and set on high pressure for five minutes.
- After the timer is up, release the steam from the instant pot by turning the sealing valve to venting.
- When cooked, fast release the pressure manually.
- Remove the cauliflower head and let it cool for some time.
- Serve the cauliflower with sauces such as lemon tahini sauce; however others you’d like to eat. Keep it whole, remove the florets, or slice into steaks.
[su_box title=”Nutritional Value” box_color=”#a3e7e8″]Calories: 64kcal | Carbohydrates: 7g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Sodium: 294mg | Potassium: 226mg | Fiber: 1g | Sugar: 4g | Vitamin C: 35.9mg | Calcium: 21mg | Iron: 0.3mg[/su_box]
Lemon Tahini Sauce
I’ll show you that how to make creamy tahini sauce; the best tahini sauce is more creamy, appetizingly spicy and mouthwatering. This recipe is easy; you’ll just need a whisk to make it creamy.
Ingredients
- ¼ cup lemon juice
- 4 large cloves garlic juice
- ½ cup tahini
- ½ teaspoon regular salt
- ¼ teaspoon cumin rounded
- 6 tablespoons ice water, or more
Instructions
- In a bowl, mix the lemon juice and garlic juice. Leave the mixture rest for 15 minutes at room temperature for more flavors.
- Put the mixture through a fine net strainer into another medium bowl, and then add the salt, tahini, and ground cumin in the bowl.
- Whisk until the mixture is well blended.
- Pour water 2 tablespoons at a time, whipping after each adding until a smooth cream. After about 6 tablespoons, you will have a perfectly creamy and smooth, tahini sauce.
- If needed, thin with extra water for a more creamy sauce, your tahini sauce is ready to serve!
Cauliflower In Instant Pot
Equipment
- Instant pot
- Pressure Cooker Trivet
Ingredients
- 1 normal size cauliflower head
- 1 tablespoon Olive oil
- 2 tablespoons lemon juice
- 2 cloves minced garlic
- 2 teaspoons fresh thyme leaves
- 1 teaspoon salt
- ½ teaspoon black pepper or 1 teaspoon paprika
- 3 cups water
Instructions
- Rinse the cauliflower and remove the outer leaves from thehead of cauliflower if you don’t want to remove leaves, so keep some or all ofthe leaves whole.
- Coat the sauce over the cauliflower head.
- Pour 3 cups water into the bottom of the Instant Pot
- Place cauliflower head on top of the trivet, stem-side down.Adjust and lock the lid, and make sure you seal the valve properly
- Use the pressure cook button and set on high pressure forfive minutes.
- After the timer is up, release the steam from the instantpot by turning the sealing valve to venting.
- When cooked, fast release the pressure manually.
- Remove the cauliflower head and let it cool for some times.
- Serve the cauliflower with sauces such as lemon tahini sauce;however others you’d like to eat. Keep it whole,remove the florets, or sliceinto steaks.
FAQs?
Is boiled cauliflower healthy?
Cooked cauliflower around one cup provides 75 to 77 percent of the recommended amount of vitamin C daily, vitamin K 19 percent daily amount, and 8 percent amount of the daily manganese, according to the World’s Healthiest Foods.
Is cauliflower better cooked or raw?
Fresh cauliflower has more protein and some different types of antioxidants. Raw cauliflower maintains the best antioxidants complete, but cooking cauliflower is best, so don’t boil cauliflower in water because that will lose some essential antioxidants.
Is cauliflower good for diabetes?
Another low-carb vegetable, cauliflower can be a benefit to your diabetes meal plan. This vegetable is full of vitamin C, because uncooked floret pieces one cup has more than half your daily requirement, and also contains potassium, fiber, and folate.
