Spanish Cauliflower

By 30 Minutes or Less
Brigthen up your cauliflower with this simple 25-minute side dish!

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  • Prep Time: 25 minutes

Side Dishes

Serves: 6
Cups of Fruits & Vegetables per Serving: 5/6
Think Variety; Think Color: Red, White, Green


1 Tbsp Olive oil

1 Onion, medium, chopped

1/4 tsp Garlic powder

1 large head Cauliflower, chopped into 2 inch pieces

2 large Tomatoes, chopped

1/2 tsp Black pepper

1 Tbsp Parsley, dried

1/4 cup Parmesan cheese, grated


  1. Chop the cauliflower, onion, and tomatoes.
  2. Add 1 inch of water and cauliflower to a pan. Cook over medium heat and let boil for about 3 minutes.
  3. In a large pan, heat oil and onion for about 3 minutes.
  4. Add the garlic powder and cooked cauliflower to large pan. Continue to cook and continually stir for another 3 minutes or until lightly browned.
  5. Add the tomatoes and black pepper. Cook for approximately 5 minutes.
  6. Sprinkle parsley and cheese on top. Serve.

Nutritional Information

  • Calories:    90
  • Carbohydrates:    12g
  • Total Fat:    3.5g
  • Cholesterol:    5mg
  • Saturated Fat:   1g
  • Dietary Fiber:    4g
  • % of Calories from Fat:    35%
  • Sodium:    95 mg
  • Protein:    5g
  • Recipe Credit
  • Courtesy of The Pennsylvania Nutrition Education Program



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