Being creative in the kitchen doesn’t have to take a ton of effort, time and/or energy! Sometimes just coming home with a new fruit, vegetable or protein is enough to inspire you to create a dish outside of your comfort zone. I found myself in this position when gifted with a whole head of cauliflower. The cauliflower of my youth involved heavy amounts of ‘cheese sauce substance’. My cauliflower of today had always been regulated to baking or steaming. However, today’s dish was going to be created with a new approach: sauteed on the stove top.

Cauliflower contains a ton of health benefits including vitamin C and manganese, which are both considered antioxidants. It also contains carotenoids and phytonutrients which help protect you from free radical damage, cardiovascular disease and cancer. High in fiber, anti-inflammatory substances, and vitamin B, cauliflower has great nutritional value overall.

For this dish I wanted to integrate some traditional Italian flavors which meant the addition of olive oil, tomatoes, red-wine vinegar and garlic. To be fair, there are not a lot of ingredients needed and many people always have these foods on hand. This sauteed cauliflower dish takes very little time, and packs a ton of flavor into a vegetable that many people would consider to be naturally very bland.


  • – 3 tablespoons extra-virgin olive oil
  • – 1 medium head of chopped cauliflower florets
  • – 2 tablespoons water
  • – 1 tablespoon red-wine vinegar
  • – 1 cup sunburst tomatoes {halved}
  • – 1 tablespoon minced garlic
  • – salt and pepper to taste

  1. Using a large nonstick skillet on medium heat, add 2 tablespoons olive oil and cauliflower {cover} and cook, stirring occasionally for about 4 minutes.
  2. Next, add water and vinegar {cover} and cook, stirring occasionally until cauliflower is golden brown and tender and the liquid has evaporated {about 4 minutes more}.
  3. Add the remaining 1 tablespoon olive oil, tomatoes, garlic, and season with salt and pepper.
  4. Cook, stirring, until the garlic is soft, about 2 minutes more.

This recipe would easily serve 2-4 people as the main dish. I was craving some more greens, so I paired my sauteed cauliflower and tomatoes with some baked green beans. With the addition of a whole-wheat tortilla and a dollop of Greek yogurt, you’ll find yourself with a healthy, well-balanced meal bursting with flavor.