How to Make Smoky Roasted Orange Cauliflower

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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.

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.

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.

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”.

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:

• Smoked paprika and cumin seed (the recipe below)
• Oil-Free Curry Roasted Cauliflower
• Greek Herb Purple Power Cauliflower Potato Hash
• Cauliflower Steaks with Spicy Tunisian Chermoula Sauce
• Easy Vegan Hollandaise
• Whole Roasted Argentinian Cauliflower

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

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.

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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.

Nutrition Facts

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 42
% Daily Value *
Total Fat 1 g	1 %
Saturated Fat 0 g	1 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 118 mg	5 %
Potassium 449 mg	13 %
Total Carbohydrate 8 g	3 %
Dietary Fiber 3 g	14 %
Sugars 3 g
Protein 3 g	6 %
Vitamin A	0 %
Vitamin C	118 %
Calcium	3 %
Iron	5 %
* 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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Shopping and Gear List

• Frontier Smoked Ground Bottle, Paprika, 1.87 Ounce
• Jiva USDA Organic Cumin Seeds Whole 7oz – Packaged in Resealable Bag
• If You Care Parchment Baking Paper – 70 Sq Ft Roll – Unbleached