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Instant Pot Cauliflower Best Recipe

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Cauliflower is one of my favorite winter vegetables, and it’s especially delicious when cooked in the Instant Pot. This quick and easy pressure cooker Cauliflower Instant Pot Recipe takes less than 10 minutes to prepare, making it a great weeknight dinner option for busy families. So what are you waiting for try this Instant Pot Cauliflower recipe today!

pressure cooker cauliflower in an instant pot

Why You’ll Love This Recipe

  • Healthy and Hearty: This recipe transforms cauliflower into a surprisingly satisfying main dish.
  • Effortless Cooking: Using an Instant Pot makes preparation and clean-up a breeze.
  • Flavorful Feast: The seasoning blend gives this cauliflower dish a delicious, unique taste.

Recipe Ingredients

For this easy cauliflower Instant Pot recipe you will need the following ingredients:

  • Cauliflower: The star ingredient, known for its mild, slightly nutty flavor and versatile texture.
  • Olive Oil: Enhances the flavor of the cauliflower and helps with roasting to perfection in the Instant Pot.
  • Crushed Garlic: Adds a robust, aromatic flavor, complementing the cauliflower wonderfully.
  • Fresh Lemon Juice: Adds a zesty tang that brightens the dish and balances the rich flavors.
  • Parmesan Cheese: Melts onto the cauliflower, adding a layer of creamy, savory flavor and a delightful texture.
  • Salt and Pepper: Enhance the natural flavors and balance the overall taste of the dish.
  • Water: Helps in pressure cooking the cauliflower in the Instant Pot, keeping it tender and moist.
  • Sprinkle Of Basil (Optional): Adds a fresh, herby note that complements the other flavors nicely.
Instant Pot Cauliflower Best Recipe

How To Cook Cauliflower In The Instant Pot

Here are the step-by-step instructions for making the best Cauliflower Instant Pot recipe.

Step One: Add Water To Instant Pot

Pour 1 cup of water into your Instant Pot.

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Step Two: Chop Cauliflower

Chop the cauliflower into small florets. Place the cauliflower florets into a steamer basket (or onto a trivet) and place the steamer basket into the Instant Pot.

Step Three: Add Lemon Juice To Instant Pot

Squeeze the lemon juice from your lemon and pour evenly over the cauliflower florets, followed by the olive oil.

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Step Four: Add Seasoning

Add the minced garlic, salt and pepper to the cauliflower.

Step Five: Pressure Cook Cauliflower

Close the lid on your Instant Pot and set the steam valve to the closed position. Pressure cook your cauliflower on high pressure for 0 minutes.

The cauliflower will cook as the pressure builds in the pot and be ready once the cooking time is due to begin.

Step Six: Release Pressure

Perform a quick release on your pressure cooker to release the steam.

Instant pot cauliflower

Step Seven: Garnish And Serve

Plate your tasty steamed cauliflower. Garnish with shredded parmesan cheese and fresh basil before serving.

This cauliflower Instant Pot recipe makes a great side dish or can be used in many recipes from stir fry to cauliflower cheese or cauliflower rice.

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Expert Tips

Cutting Cauliflower: There are a few different ways to cut cauliflower, depending on the type of dish you are preparing. Some of the most common ways to cut cauliflower include:

  • Chopping or dicing florets into small pieces for use in stir-fries, hash browns, and other dishes.
  • Cutting cauliflower into thick florets or slices for roasting and grilling;Shredding or spiralling cauliflower into rice-like “cauliflower rice” to use as a substitute for traditional grains.
  • Separating the florets from the stem and using both parts in different recipes. Whether you are looking to add some healthy, nutritious cauliflower to your diet or need an alternative grain for a low-carb recipe, the instant pot is a great tool for cooking this versatile vegetable quickly and easily.

Storage & Reheating Ingredients

  • Store: Once you’ve cooked your Instant Pot Cauliflower, it’s important to store it properly to prevent spoilage and keep the nutrients intact. To preserve its freshness and nutrients, be sure to keep your cauliflower tightly wrapped in plastic in the crisper drawer of your refrigerator.
  • Freeze: You can freeze this steamed cauliflower recipe for up to 3 months if you prefer, simply freeze it in an airtight container. You can learn more about how to freeze cauliflower here!
  • Reheat: If you’ve stored this steamed cauliflower in the freezer, it’s important to defrost it properly before using it. Simply place your frozen cauliflower in a bowl and set it on the counter until completely thawed. You can reheat cauliflower in the microwave for 30 seconds.
cauliflower and broccoli instant pot recipe

FAQ’S

Why Cook Cauliflower In The Instant Pot?

The Instant Pot is a popular kitchen appliance that makes it easy to cook healthy meals with little preparation time.
One of the many great things about this pressure cooker is its ability to quickly cook vegetables, including cauliflower.

Instant Pot steamed cauliflower is tender, flavorful, and perfect for adding to all sorts of dishes, from soups and stews to stir fries and side dishes.

With just a few simple ingredients, you can create a delicious Instant Pot Cauliflower dish that is sure to become a family favorite!

Ripe fresh cauliflower, isolated on white background. Healthy eating concept.

How Long Do You Cook Cauliflower In The Instant Pot?

Wondering how long to steam cauliflower in the Instant Pot? The answer is not very long. You can cook cauliflower in the Instant Pot from zero to a few minutes, depending on how tender you prefer your vegetables.

Some people like their veggies to be soft and almost meltingly tender, while others prefer them to maintain more of a bite. So experiment with different cooking times until you find the perfect amount of doneness that works for your tastes.

Is Cauliflower Good for You?

Cauliflower is loaded with vitamins, minerals, antioxidants, and other healthy nutrients that help promote good overall health. Some of the key nutrients found in cauliflower include vitamin C, vitamin K, folate, potassium, and magnesium.

This cruciferous vegetable is also low in calories and carbs, making it an ideal choice for anyone looking to lose weight or manage their blood sugar levels. Whether you enjoy cauliflower roasted, steamed, or cooked in the Instant Pot, cauliflower is s a versatile and nutritious ingredient that everyone should include in their diet.

How Many Carbs in Cauliflower?

Cauliflower is low in carbohydrates, with just 5 grams of carbs per cup. This makes it a great option for anyone following a low-carb or ketogenic diet, or simply looking to reduce their overall carbohydrate intake.

Cauliflower can be a great substitute for rice, potatoes, and other starchy veggies in your meals, helping you stick to your healthy eating goals.

How to Make Rice Cauliflower?

One of the most popular ways to use instant pot cauliflower is as a low-carb alternative to traditional rice. To make rice cauliflower in the Instant Pot, simply follow these simple steps:

1. Start by cutting your fresh cauliflower into florets and placing them in your inner pot along with a cup of water.

2. Next, season your cauliflower with salt and pepper, or any other spices or herbs that you prefer. You can also add flavor by stirring in some grated cheese, lemon juice, chopped garlic, or fresh herbs such as cilantro or parsley.

3. Set the instant pot to “high pressure” and cook your cauliflower rice for 2 minutes, to get it super soft and mashable.

4. Once the cooking time is up, carefully release any remaining steam and then remove the Instant Pot insert from the Instant Pot.

5. Plate your Instant Pot cauliflower rice.

Can I Cook a Whole Head of Cauliflower in the Instant Pot?

Yes, you can cook a steamed cauliflower head in the Instant Pot. The cooking time will vary depending on the size and type of instant pot that you are using. Generally, a small head of cauliflower should be cooked for 10-15 minutes at high pressure, while larger heads may need up to 20 minutes or more.

Steaming vegetables in the pressure cooker takes very little effort and creates a perfectly cooked side dish cuisine.

Steamed Cauliflower vs Boiled Cauliflower

There are a few key differences between steamed cauliflower and boiled cauliflower.

While both cooking methods result in tender, cooked cauliflower that can be used in a variety of dishes, steamed cauliflower tends to be slightly softer and more flavoursome than boiled, while boiled cauliflower retains a bit more of its crunch.

Instant Pot Cauliflower

Instant Pot Cauliflower

Yield: 3
Prep Time: 8 minutes
Total Time: 8 minutes
Instant Pot Cauliflower is delicious and tasty and an easy steamed veg recipe to cook.

Ingredients

  • 1 Cauliflower
  • 1 Tbsp Olive Oil
  • 2 Teaspoons Crushed Garlic
  • Fresh Lemon Juice (1/2 Lemon)
  • 1/4 Cup Parmesan Cheese
  • Salt and Pepper
  • 1 Cup Water

Instructions

  1. Pour 1 cup of water into your Instant Pot.
  2. Chop the cauliflower into small florets. Place the cauliflower florets into a steamer basket (or onto a trivet) and place the steamer basket into the Instant Pot.
  3. Squeeze the lemon juice from your lemon and pour evenly over the cauliflower florets, followed by the olive oil.
  4. Add the minced garlic, salt and pepper to the cauliflower.
  5. Close the lid on your Instant Pot and set the steam valve to the closed position. Pressure cook your cauliflower on high pressure for 0 minutes.
  6. The cauliflower will cook as the pressure builds in the pot and be ready once the cooking time is due to begin.
  7. Perform a quick release on your pressure cooker to release the steam.
  8. Plate your tasty steamed cauliflower. Garnish with shredded parmesan cheese and fresh basil before serving.

Notes

  • Chopping or dicing florets into small pieces for use in stir-fries, hash browns, and other dishes.
  • Cutting cauliflower into thick florets or slices for roasting and grilling;Shredding or spiralling cauliflower into rice-like "cauliflower rice" to use as a substitute for traditional grains.
  • Separating the florets from the stem and using both parts in different recipes. Whether you are looking to add some healthy, nutritious cauliflower to your diet or need an alternative grain for a low-carb recipe, the instant pot is a great tool for cooking this versatile vegetable quickly and easily.
Nutrition Information:
Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 140Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 7mgSodium: 282mgCarbohydrates: 15gFiber: 5gSugar: 6gProtein: 6g

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More Instant Pot Recipes

If you love cauliflower in the Instant pot then you may also enjoy the following Instant Pot pressure cooker recipes.

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