Mediterranean Pan Fried Cauliflower is an easy skillet recipe featuring a mouth-watering tomato-olive-caper-sauce. Enjoy it with your favorite crusty bread for a rustic meal that's ready in 45 minutes.
If you enjoy both roasted cauliflower steaks and Pasta Puttanesca, this is the dish for you. This one-pot meal can be served right in the skillet it's cooked in. It's perfect for both special occasions and weeknight dinners.
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Why you'll love this recipe
- Pan frying the cauliflower in olive oil brings out its nutty flavor.
- The savory sauce is easy to make from scratch.
- The whole dish is cooked in one skillet for less cleanup.
Ingredients
Everything needed to make this recipe should be available at your local supermarket. Besides a head of cauliflower, olive oil, and salt and pepper, you will need the following to make the sauce:
- Fresh garlic
- Canned whole peeled tomatoes
- Crushed red pepper flakes
- Pitted Kalamata olives
- Capers
- Fresh oregano
For the complete list of ingredients with measurements plus recipe instructions, please see the recipe card at the bottom of this post.
Instructions
- Step 1: In a large skillet, brown the florets on one side.
- Step 2: Flip and brown on the other side.
- Step 3: Remove from the skillet and set aside.
Success tip
Allow the skillet to cool for a few minutes after removing the cauliflower and before starting the sauce.
- Step 4: Add the garlic, tomatoes, and red pepper flakes to the skillet. Break up the tomatoes with the tomatoes as they start to simmer.
- Step 5: Add the olives and capers.
- Step 6: Allow the sauce to simmer for about 10 minutes.
- Step 7: Add the pan fried cauliflower florets to the skillet. Carefully toss with the sauce. Simmer for about 15 minutes until the cauliflower is tender. Add fresh oregano, season to taste with salt and pepper, and serve.
Serving suggestions
While this saucy charred cauliflower dish is delicious on its own, you can also try it with these sides or additions:
- Eat it with warm crusty bread such as Bread SRSLY gluten-free sourdough rolls to mop up every last bit of the incredible sauce.
- Add canned chickpeas or cannellini beans to the sauce for extra protein and texture.
- Serve it mixed with your favorite pasta.
- Start with a salad like one of the following:
Storing
Leftovers can be covered and refrigerated for 3-4 days. Then cover loosely and reheat in a microwave-safe bowl.
For tips on freezing, refer to USDAÂ Freezing and Food Safety.
FAQ
It's usually made with pantry ingredients including canned whole tomatoes, olives, garlic, and capers. However, it traditionally contains anchovies, which is why it's not typically vegan. But with both capers and olives, vegan Puttanesca has a similar briny flavor without the little fish.
The supposed origins of this savory sauce are quite interesting. I recommend reading the article The Sordid Story of Puttanesca, The Prostitute Pasta Sauce. No matter how this "lady of the night" aromatic sauce came into existence, I think you'll agree it's wonderful on both spaghetti and in this Mediterranean cauliflower skillet meal.
Yes, you can make a big batch of sauce and freeze it for up to 3 months. I like to freeze smaller portions in mason jars or small glass containers with lids. Be sure to allow a little room at the top since the liquid will expand when frozen. To reheat, first defrost the frozen container of sauce in the refrigerator overnight. Then reheat it in a pot on the stove or in a microwave-safe bowl.
More unique cauliflower recipes
Looking for more ways to enjoy this versatile cruciferous vegetable? Try some of these vegan Mediterranean diet favorites:
And for even more recipes, join the Vegan Mediterranean Diet Recipes Facebook group for support, inspiration, and fun.
If you love this recipe, please give it 5 stars! ★★★★★
📋 Recipe
Pan Fried Cauliflower in Vegan Puttanesca Sauce
Ingredients
- 3 Tablespoons olive oil, divided
- 1 head cauliflower, (about 2 pounds) separated into florets (You'll have approximately 4 cups of florets.)
- 3 cloves garlic, minced
- 1 can whole peeled tomatoes, (28 ounces) with their juice
- ¼ teaspoon crushed red pepper flakes, (or more, to taste)
- ½ cup Kalamata olives, (pitted) roughly chopped
- ¼ cup capers, drained
- 1 Tablespoon fresh oregano, torn (plus extra for garnish, if desired)
- salt and pepper, to taste
Instructions
- Heat 2 tablespoons of olive oil in a 12-inch skillet over medium-high heat.
- Add the cauliflower florets in a single layer and let cook for a few minutes, undisturbed, until browned.
- Using tongs, flip the florets over and allow them to brown on the other side.
- Remove the cauliflower from the skillet and place on a plate and set aside. Allow the skillet to cool for a few minutes.
- Using the same skillet, heat the remaining tablespoon of olive oil over medium heat. Add the garlic and saute for about 30 seconds.
- Add the can of tomatoes with the juice and the crushed red pepper flakes. Use a wooden spoon to break up the tomatoes as they start to simmer.
- Add the olives and capers and allow the sauce to simmer about 10 minutes, stirring occasionally.Â
- Return the cauliflower florets to the skillet and carefully toss with the sauce. Simmer for about 15 minutes more until the cauliflower is tender and the sauce has thickened. Add the fresh oregano and season to taste with salt and pepper. Serve immediately.
Notes
- Eat it with warm crusty bread such as Bread SRSLY gluten-free sourdough rolls to mop up every last bit of the incredible sauce.
- Add canned chickpeas or cannellini beans to the sauce for extra protein and texture.
- Serve it mixed with your favorite pasta.
Nutrition
Nutritional information is an estimation only.
Carol DeCardo
This is my second time making this dish. The only thing I did different was use my fresh roma tomatoes from the garden. ( Yes, I still have some tomatoes on the vine in mid November) I served it with Quinoa on the side, and everyone loved it. It is a great recipe, and I will continue to make it. Thank you Carol DeCardo
Amy Katz
I'm so happy you are enjoying it, Carol! And how wonderful to have fresh homegrown tomatoes.
Gail
I made this and everyone loved it! It is on our favorite list!
We are oil-free so I used veggie broth instead. Worked great!
YUM
Amy Katz
I'm so glad to hear it worked well without the oil, Gail!
Mary Swain
OMG this is so good. Made it last night with some white kidney beans added and my carnivore partner loved it! Will make this again for sure
Amy Katz
I'm so happy you both enjoyed it, Mary!
Kathleen
Absolutely delicious recipe! This one will be in our regular rotation, thank you.
Amy Katz
I'm so happy you enjoyed it, Kathleen!
Debby
I loved this. I added a can of chickpeas to bulk it up, and served it with pasta. My family said too much capers, but I liked it just the way it was.
Amy Katz
Those are fantastic additions, Debby! I'm so glad you enjoyed it. 🙂
Valerie
That was delicious! Really good! Even better than expected 🙂
Amy Katz
I'm so glad you enjoyed it, Valerie!
Shelly
Love this! So rich and yummy, it will be one of my new favorites! I had never heard of Puttanesca before seeing this recipe. I am more than pleasantly surprised. I do not like spice so no red pepper for me and I only had dried oregano on hand. Thank you so much! The only thing I would change about my shopping and cooking experience is to pay attention and buy the already pitted olives!ðŸ¤
Amy Katz
I'm so glad you enjoyed it, Shelly! Yes, pitted olives make it a lot easier to eat. 🙂
Sarah Cummings
Yummy! I'm so interested in making this recipe. Thank you so much for sharing! 🙂