How to Make Smoky Roasted Orange Cauliflower

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Smoky Roasted Orange Cauliflower - Whole foods, plant-based, oil-free vegan recipe from Plants-Rule
Smoky Roasted Orange Cauliflower – Whole foods, plant-based, oil-free vegan recipe from Plants-Rule

Smoky Roasted Orange Cauliflower

Cauliflower has become a rockstar beyond the veggie world. I’m sure you’ve noticed a ton of new products featuring cauliflower — everything from cauliflower “chips” to cauliflower pizza crusts and cauliflower “bread”. Well, way before food companies loved cauliflower, I was a big fan. Oil-free roasted cauliflower is one of my favorite veggie dishes. I love the slightly-sweet flavor combined with the nutty, crisp edge. Plus, its neutral flavor makes it a great starting point to add all kinds of spices and sauces.

Smoky Roasted Orange Cauliflower - Whole foods, plant-based, oil-free vegan recipe from Plants-Rule
Smoky Roasted Orange Cauliflower – Whole foods, plant-based, oil-free vegan recipe from Plants-Rule

How to Roast Cauliflower Oil-Free

There are a few simple tips for roasting cauliflower without any added oil, butter, or other fat. First, it’s important to preheat your oven to a hot 400F. This will ensure the cauliflower get a golden brown, crispy edge. You don’t want to roast higher than 400F — you risk burning the cauliflower before it’s fully cooked in the center.

Second, you want to add a little bit of water to the baking pan. In traditional cooking, you would add a fat like oil, butter, ghee, or lard to coat the cauliflower. This fat helps prevent the cauliflower from burning. However, these fats are full of empty calories and I prefer to Ditch the Oil. In place of oil, you can add water or low-sodium vegetable stock. This technique, called “steam-roasting” will help prevent the cauliflower from burning, just like the oil.

Third you want make sure the cauliflower is all cut about the same size. I like pieces about 1-2 inches…a “very large bite-size”. Cutting everything to a uniform size ensures even cooking. It’s up to you if you want to include the stalks. I like them so I usually keep them.

Kid Cooking Tip: Trying to get kids involved in the kitchen? Have them break a head of cauliflower into florets. They can just use their hands (no knives needed) to tear up the cauliflower. Set them up with a head of cauliflower, a big bowl, and let them start destroying…they’ll love it!

Fourth, pre-line your sheet pan. Use parchment paper or a non-stick baking mat. This will ensure the cauliflower doesn’t stick to the pan during roasting.

Finally, toss the cauliflower a few times during roasting. It will take about 45 minutes for the cauliflower to get golden brown around the edges. Tossing the florets a few times during the roasting will help ensure you get even color and even cooking.

Smoky Roasted Orange Cauliflower - Whole foods, plant-based, oil-free vegan recipe from Plants-Rule
Smoky Roasted Orange Cauliflower – Whole foods, plant-based, oil-free vegan recipe from Plants-Rule

Quick Tips: How to Roast Cauliflower Oil-Free

A quick recap on how to roast cauliflower oil-free:

  1. Preheat oven to 400F- a hot temperature
  2. Add about 1/2 cup of water to the baking pan…this prevents burning
  3. Trim the cauliflower florets to all be the same size, about 1-2 inches big
  4. Line your sheet pan with parchment paper or a non-stick baking mat
  5. Toss the cauliflower florets during roasting.
Smoky Roasted Orange Cauliflower - Whole foods, plant-based, oil-free vegan recipe from Plants-Rule
Chef Katie with Orange Cauliflower

All of the Colors of Cauliflower: Purple, Orange, White, and Green

Cauliflower comes in lots of different colors. Besides the white cauliflower many of us are familiar with, you can also find purple, orange, yellow, and green. All of those different colors come from the different antioxidants in the cauliflower. The color doesn’t affect the flavor. Therefor, you can swap out the different colors for different recipes. Try an orange cauliflower in Creamy Cauliflower Curry Soup. Or use a purple head to make Purple Power Cauliflower Potato Hash.

Many Ways to Eat Cauliflower

One of the reasons I love cauliflower so much is because of its versatility. You can shred it for Cauliflower Fried Rice, mash it with almond milk and nutritional yeast for Herb Cauliflower Yukon Potato Mash, use it as a stuffing for Greek Tomatoes, and use it to make hearty Roasted Cauliflower “Steaks”.

Roasted Cauliflower Steaks with Spicy Tunisian Chermoula Sauce - Healthy, Plant-Based, Gluten-Free, Oil-Free, Vegan African Entree
Roasted Cauliflower Steaks with Spicy Tunisian Chermoula Sauce – Healthy, Plant-Based, Gluten-Free, Oil-Free, Vegan African Entree

How to Spice up your Roasted Cauliflower

Oil-Free Roasted Cauliflower is delicious just on their own. However, it’s fun to spice them up with different spices and delicious oil-free sauces. Some of my favorite flavor combinations to use on cauliflower include:

For more help on spices: Spice Essentials Guide: Chef’s Tips for How to Use Spices for Delicious, Healthy Cooking

Smoky Roasted Orange Cauliflower - Whole foods, plant-based, oil-free vegan recipe from Plants-Rule
Cumin seeds add a pop of smoky flavor

Chef Katie’s Plant-Based Cooking Tips:

Smoky Flavor:  Smoked paprika offers delicious smoky-sweet flavor, reminiscent of bacon.  I call it my “vegan secret weapon” because it can really help you adjust to eating more plants.  I use it on roasted potatoes, grilled corn, and potato leek soup.

Good Quality Balsamic Vinegar: A good-quality Balsamic balances sweetness and tang. Typically, balsamic that is aged longer is milder and sweeter. For help choosing a good balsamic, check the acidity level on the bottle (opt for less acidity). Or, some brand rate their options with leaves, stars, or other guides.

Oil-Free Mission: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe is 100% oil-free. You can use a little bit of water to saute the vegetables if they start to burn.


Smoky Roasted Orange Cauliflower: Oil-Free, Plant-Based Recipe

  • Easy
  • Ready in: 50 minutes 
  • Servings: 4
  • Yield: about 5 cups

Similar Recipes: If you like this recipe, you’ll also love How to Make Oil-Free Balsamic Roasted Brussels Sprouts, Oil-Free Roasted Purple Power Cauliflower Potato Hash, Easy Oil-Free Roasted Sweet Potato Wedges, and Roasted Cauliflower Steaks with Spicy Tunisian Chermoula Sauce.

Smoky Oil-Free Roasted Orange Cauliflower – Whole Foods, Plant-Based Vegan

A simple, delicious recipe for smoky oil-free roasted orange cauliflower. Enjoy this as a healthy plant-based side dish, or serve with quinoa for a vegan meal.
Course Side Dish, Vegetables
Cuisine American, Healthy, Oil-Free, Plant-Based, Spanish, Vegan, wfpb, Whole Foods
Keyword Basic, beginner, cauliflower, easy, gluten-free, plant-based, simple, smoky, spices, vegan, vegetables, veggies, wfpb, whole foods diet
Total Time 50 minutes
Servings 4
Calories 42kcal

Ingredients

  • 1 head orange cauliflower
  • 2 teaspoons smoked paprika
  • 1 teaspoon cumin seed
  • Salt and pepper

Instructions

  • Preheat oven to 400F
  • Line a baking sheet with parchment paper or a non-stick baking mat.
  • Cut your cauliflower into bite-sized pieces, about 1-2 inch florets.
  • Spread the cauliflower onto the baking sheet
  • Pour about 1/2 cup of water in the bottom of the pan, enough to cover the bottom of the pan.
  • Sprinkle the spices, salt, and pepper on top. DO NOT TOSS.
  • Roast 20 minutes, then toss.
  • Roast 10 more minutes and toss again.
  • Roast another 10-15 minutes, until the cauliflower is tender in the center. If the pan ever becomes dry, add a splash of water. This will prevent burning.
  • Enjoy!

Nutrition Facts

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 42
% Daily Value *
Total Fat 1 g1 %
Saturated Fat 0 g1 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg0 %
Sodium 118 mg5 %
Potassium 449 mg13 %
Total Carbohydrate 8 g3 %
Dietary Fiber 3 g14 %
Sugars 3 g
Protein 3 g6 %
Vitamin A0 %
Vitamin C118 %
Calcium3 %
Iron5 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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