Cauliflower: Nutritional values, health benefits, and recipes

Cauliflower: Nutritional values, health benefits, and recipes


Cauliflower is a cruciferous vegetable that belongs to the Brassicaceae family, which includes broccoli, kale, and cabbage. It is derived from the Latin word “caulis” which means cabbage with a flower. This is considered to be originated from ancient Asia but it has re-emerged in the Mediterranean region. Apart from white, it also comes in several different colors such as Green, Purple, Orange.

Cauliflower Nutrition Facts:

Cauliflower is a rich source of Vitamin C, folate, Vitamin K, B Complex, and Vitamin E. It provides vital minerals such as calcium, magnesium, zinc, sodium, etc. It is also a good source of protein, unsaturated fats,omega-3 fatty acids, etc.

Nutrients as per 100g serving size:

Nutrient Value
Water 92.07
Energy 25
Protein 1.92
Total Lipid 0.28
Carbohydrate 4.97
Fiber 2
Sugars 1.91
Calcium 22
Iron 0.42
Magnesium 15
Phosphorus 44
Potassium 299
Sodium 30
Zinc 0.27
Vitamin C 48.2
Thiamine 0.05
Riboflavin 0.06
Niacin 0.51
Vitamin B-6 0.18
Folate 57
Vitamin B-12 0
Also, Vitamin A 0
Vitamin A,IU 0
Vitamin E 0.08

Health benefits of Cauliflower:

1.Prevents Oxidative Stress:

Cauliflower also contains vitamin C, manganese, and other antioxidants that help in imparting nourishment to the body. It contains phytochemicals called indoles and glucosinates. Thus, these components stimulate cancer blocking enzymes and protect the body cells from the oxidative stress.

2. Improves Cardiovascular health:

Regular consumption of cauliflower ensures blood circulation and helps in maintaining the proper functioning of the blood vessels. Research has also proved that the antithrombotic and antiplatelet function of Indole-3 carbinol, found in abundance in cauliflower contributes significantly towards a healthy heart.

3. Prevents Stomach Disorders

Also, cauliflower is a source of dietary fiber that aids in digestion and promotes the elimination of toxins from the body.

4. Treats Respiratory Problems:

Studies have shown that increased consumption of cruciferous vegetables such as cauliflower aids in reducing the severity of respiratory papillomatosis.

5. Skin Care:

Furthermore, studies have shown that sulforaphane present in cauliflower is effective in protecting the skin against the damage caused by ultraviolet radiation.

6. Iron Absorption:

Also, vitamin C present in cauliflower helps to better absorb iron in the blood. This helps to increase the hemoglobin count in the body.

7. Improves Bone Health:

In addition, cauliflower contains vitamin C, which plays an important role in the production of collagen that helps to protect the joints and bones from inflammatory damage. Due to the presence of vitamin K, it helps in preventing bone loss in both men and women.

8. Detoxifies the body:

Also, cauliflower contains indole-3-carbinol, a phytonutrient along with sulforaphane helps in activating and regulating the function of detoxifying enzymes.

9. Hair Care:

Due to the presence of sulfur and silicon cauliflower helps to promote hair growth.

10. Maintains Electrolyte Balance:

In addition, the potassium content in cauliflower helps in maintaining the electrolyte balance in the body which is essential for the functioning of the nervous system in the transmission of nerve impulses and muscle contractions.

11. Prevents Obesity:

Also, cauliflower contains indoles, which possess anti-obesity effects. Consuming cauliflower helps in preventing various inflammatory and metabolic disorders in the body. It also helps with weight loss and prevents obesity.

12.Helps Foetal Growth:

Due to the presence of essential folate, it is beneficial during pregnancy which helps in the healthy neural development of the baby.
How to select and store cauliflower?
Cauliflower with clean, tightly bundled, creamy white florets with bright green leaves are the best ones to pick.
Dark-colored patches on the cauliflower may also indicate the presence of a disease known as downy mildew.
Cauliflower can be stored in the refrigerator for 5 days. Cut florets needs to be consumed within 4 days as it doesn’t last long.

Fun Facts about Cauliflower:

1.Firstly cauliflower is available in four major groups: Asian, Italian, North West European biennial, Northern European annuals.

2. Apart from white, it also comes in several colors such as “green, purple, orange”
Green Cauliflower: Green cauliflower is also referred to as broccoflower.
Purple: The antioxidant group, anthocyanins, present in the purple cauliflower provides the color of this variety.
Orange: This is highly nutritious and contains an immense amount of vitamin A, as compared to the white variety.

Side Effects Of Cauliflower:

1.Cauliflower can cause side effects such as allergies, kidney stones, excess gas.
2.Cauliflower causes allergies such as severe itching, facial, hand swelling, breathing difficulties.

Also, being a cruciferous vegetable and high in sulfur compounds, the cauliflower can cause the development of gas in many people. Many pregnant women are prone to suffer from digestive ailments during pregnancy. Henceforth, it is advised that cauliflower should not be consumed when pregnant.

Healthy Cauliflower Recipes:

  1. It can use as a side dish in which cauliflower can be steamed or roasted with spices.

2. Other healthy recipes that can be prepared are Aloo Gobi, Cauliflower fry, Cauliflower curry which goes well with both roti and rice.

3. One of the tastiest and famous Indian dishes is Gobi Paratha which can be consumed with curd and pickle.

North Indian Dish:

Gobi Paratha:

This is a popular North Indian dish that is often made for breakfast.
Parathas are healthy but not good for weight loss.
It is best to have in the morning for breakfast.

Calories present in Gobi paratha:

Calories Value
Carbohydrates 123 calories
Proteins 22 calories
Fat 79 calories


(1 cup= 250ML)
For the wheat dough
1.3 cups whole wheat flour
2.1 cup water or add more if required
3.Salt as required
4.1 tablespoon ghee
For Gobi paratha stuffing
1.1/2 of a cauliflower white florets finely grated
2.1 green chilli finely chopped
3.Garam masala as required
4.Red chilli
5.Salt to taste


  1. In a bowl take cups of whole wheat flour along with salt as required. Add little ghee or oil for the softness.

2. Next add I cup of water or as required and knead the wheat flour with water to a smooth dough.

3. Cover and keep it aside for 20 to 30 minutes.
How to prepare the stuffing for the paratha?

  1. Also, rinse the cauliflower (white florets).

2. Then grate the cauliflower with a fine grater.

3. Add some finely chopped green chilies into it.

4. Finally, mix well and keep aside.

Making Gobi paratha:

  1. Take a medium-sized balls from the dough.

2. With a rolling pin (belan) roll the dough ball for about 3 to 4 inches.

3. Apply little ghee and top it with the stuffing and seal it with your fingers from all the sides.

4. Also, be careful as not to under-stuff or overstuff the paratha.

5. Dust some flour on the stuffed paratha and start rolling the gobi paratha with the help of a rolling pin (belan).Roll it very gently until you get the paratha to the size of the roti.

6. On a hot Tava place the rolled gobi paratha.

7. Apply ghee and roast it on both sides.

8. Finally, serve hot gobi paratha with yogurt, pickle white butter.

South Indian Dish:

Cauliflower Kurma:


Kurma tastes delicious, rich and goes well with rice,pulao,puri.
Calories present in Cauliflower Kurma:
Calories Value
Total Fat 1.5g
Cholesterol 0.0mg
Sodium 238.1mg
Potassium 1,227.7mg
Total Carbohydrate 26.7g
Protein 8/1g

1.Oil as needed.
2.1 cup cauliflower white florets.
3.1/4 to 1/2 cup green peas
4.3/4 cup onions finely chopped.
5.1 green chili
6.1/2 cup tomatoes.
7.1tsp ginger garlic paste
8.1 tsp garam masala
9.2 cups of water
10.2 tbs coriander leaves
For grinding:
10 cashew nuts
3 to 4 grated coconut.
1.1Bay leaf
2.1/2 tsp cumin
3.1 stick cinnamon,(small)
5.1 pinch fennel seeds


  1. Sprinkle salt over the cauliflower florets and soak them in hot water for 5 minutes. Drain the water and set it to drain.

2. Make a fine paste of all the ingredients mentioned under to grind.Set aside.

3. Heat the pan and add oil to it. Saute the dry spice until you get an aroma without burning them.

4. Fry the onions and chili until you get a golden color.

5. Add ginger-garlic pastes and fries them till the smell disappears.

6. Add chopped tomatoes along with salt. If the tomatoes are not juicy, add little water and fry it for few minutes.

7. Add all the spice powders and fry it for 2 mins.

8. Add the paste and mix well.

9. Also, add peas and cauliflower and mix it well and fry for about 4 to 5 minutes.

10. Add water to bring the kurma to consistency.

11. Stir every few minutes to prevent the kurma from sticking to the pan.

12. Finally, add chopped coriander leaves and serve the hot kurma.

Best combination and the best time to eat:

Kurma goes well with Rotis, puri, rice, etc.
As cauliflower belongs to the cruciferous family, it should be included in the diet, but it may not be a great idea to eat these fibrous foods during night time because it takes a longer time to digest and thus keeps you awake all during the night.
Henceforth its better to have in the morning either for breakfast or lunch.

Links to some best Amazon products:

PACHRANGA International PIP Cauliflower Spiced Pickle- 800gm

Add me Home Made Sweet Gobhi Gajar Shalgam Achar 600 gm Punjabi Mixed Pickle of Carrot, Turnip & Cauliflower

Urban Platter Dehydrated Cauliflower Powder, 300g / 10.5oz [Add to Pasta, Soups & Stews]

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