This Creamy Cauliflower and Tomato Skillet is a light, flavorful, and healthy dish with tender cauliflower florets, juicy tomatoes, and a creamy sour cream sauce. It’s a quick and easy meal that works as a side dish or a vegetarian main course.
Preparation Time
- Prep Time: 10 minutes
- Cooking Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
Ingredients
- 1 medium cauliflower, cut into florets
- Ice (for cooling the cauliflower)
- 3 eggs, beaten
- 2 tomatoes, diced
- 2 green onions, chopped
- 3 tbsp sour cream
- ½ tsp black pepper
- ½ tsp dried garlic
- ½ tsp salt (plus 1 tsp for boiling water)
- 2 tbsp vegetable oil (for frying)
Directions
1. Prepare the Cauliflower
- Cut cauliflower into florets.
- Bring a large pot of water to a boil and add 1 tsp salt.
- Boil the cauliflower for 5 minutes.
2. Cool the Cauliflower
- Transfer cauliflower to a bowl of ice water to stop the cooking process.
- Drain well and pat dry.
3. Prepare the Eggs and Tomatoes
- In a small bowl, beat 3 eggs.
- Dice the 2 tomatoes and chop the green onions.
4. Fry the Cauliflower
- Heat 2 tbsp vegetable oil in a large skillet over medium heat.
- Add cauliflower florets and fry for 3-5 minutes, turning occasionally, until golden brown.
5. Make the Sauce
- In a bowl, mix sour cream, black pepper, dried garlic, and salt.
- Pour this mixture over the cauliflower in the pan.
6. Add Tomatoes and Green Onions
- Add the diced tomatoes and green onions to the skillet.
- Lower the heat and cook for 15 minutes, stirring occasionally, until flavors blend.
7. Serve
- Let the dish cool slightly before serving.
- Garnish with fresh herbs like parsley or basil, if desired.
Serving Suggestions
- Serve as a vegetarian main dish with crusty bread or rice.
- Pair with grilled chicken, fish, or tofu for a complete meal.
- Enjoy as a healthy side dish for pasta or quinoa.
Cooking Tips
- For extra crispiness, roast the cauliflower in the oven at 200°C (400°F) for 15 minutes before adding to the skillet.
- For a tangy flavor, add a squeeze of lemon juice before serving.
- For a richer taste, mix Parmesan or cheddar cheese into the sour cream sauce.
Nutritional Benefits
- High in fiber and vitamins from cauliflower and tomatoes.
- Good source of protein from eggs.
- Low in carbs and gluten-free.
Dietary Information
- Vegetarian-friendly
- Gluten-free
- Can be made dairy-free by replacing sour cream with coconut yogurt or cashew cream.
Nutritional Facts (Per Serving, Approx.)
- Calories: 150
- Protein: 8g
- Carbohydrates: 10g
- Fat: 8g
Storage
- Refrigeration: Store in an airtight container for up to 3 days.
- Freezing: Not recommended, as cauliflower may become mushy.
- Reheating: Warm in a pan over low heat for 5 minutes, stirring occasionally.
Why You’ll Love This Recipe
✔ Quick and easy to prepare
✔ Light, creamy, and full of flavor
✔ Great for meal prep and leftovers
✔ Naturally gluten-free and nutritious
Conclusion
This Creamy Cauliflower and Tomato Skillet is a simple yet satisfying dish that’s healthy, flavorful, and easy to make. Whether served as a light main course or a side dish, it’s a delicious way to enjoy cauliflower. Try it today and enjoy a nourishing homemade meal!
Frequently Asked Questions
- Can I use frozen cauliflower? Yes! Just thaw and pat dry before cooking.
- Can I add cheese? Yes! Feta, Parmesan, or cheddar work well.
- Can I bake instead of frying? Yes! Bake cauliflower at 200°C (400°F) for 15-20 minutes, then mix with the sauce.
- Can I replace sour cream? Yes! Use Greek yogurt or dairy-free alternatives.
- How do I make this dish spicier? Add chili flakes or cayenne pepper.
- Can I use cherry tomatoes instead? Yes! Halve them before adding.
- What other herbs can I use? Basil, cilantro, or chives for added freshness.
- Can I use coconut oil instead of vegetable oil? Yes! It adds a slightly sweet taste.
- Can I make this ahead of time? Yes! Prepare and store in the fridge, then reheat before serving.
- Can I add other vegetables? Yes! Bell peppers, zucchini, or mushrooms make great additions.