- February 22, 2023
- by Amy Gorin, MS, RDN
- 0 Comments
Air Fryer Cauliflower
Want the tastiest air fryer cauliflower recipe you’ve ever tried? This one is ready to serve in just minutes!
Looking for a new way to serve air fryer cauliflower?
Your trusty kitchen appliance can help create a dish that gets a bit of a kick from kimchi and lemon juice, a satisfying crunch of pistachios, and all the healthy benefits of pomegranate arils.
Your air fryer cauliflower can be made any night of the week with a quick chop of a head of cauliflower and a few other ingredients.
Add the pieces to the air-fryer basket and in about 15 minutes the vegetable becomes a golden brown color and is ready to be tossed with a dressing of tart kimchi base, lemon juice, and sweet maple syrup.
Finish with a handful of pistachio and pomegranate seeds, fresh mint leaves, cilantro, and a creamy avocado puree.
Ingredients
Let your air fryer whip up a delicious cauliflower dish in no time at all. Here are the ingredients you will need:
Kimchi: This recipe for air fryer cauliflower is contains kimchi, a fermented cabbage dish popular in Korea. It’s made by a process that pickles and salts cabbage, radishes, and other vegetables.
The ingredient has probiotic benefits from the fermentation process which makes it a good choice for good gut health. Some kimchi isn’t vegan, so make sure to shop for a version that is.
Can’t find kimchi at your local market? You can swap out the kimchi for sauerkraut or other pickled veggies.
Cauliflower: Look for a clean, compact head with tightly closed bud clusters. Pre-cut cauliflower pieces should have no discoloration.
Lemon juice and maple syrup: Lemon juice and maple syrup provide a balance of tart and sweet flavors.
Pomegranate arils: The tiny edible seeds of the pomegranate can be purchased already removed and packaged, or you can extract them manually with a knife.
Pistachios: Pistachios are bursting with filling fiber and heart-healthy monounsaturated fat. They are available with the outer shells removed and lightly salted or unsalted.
Mint leaves and cilantro: Look for leaves that are green and free from discoloration.
Step-by-step instructions
Toss pre-cut cauliflower pieces with olive oil,
salt,
and black pepper.
Place in the air fryer basket.
Cook air fryer cauliflower at 350° Fahrnheit for about 15 minutes. Be sure and check on the cauliflower half way through the cooking time to make sure the pieces are browning evenly.
Mix together the maple syrup,
lemon juice, and kimchi base in a small bowl.
Place the avocado puree on a plate,
and place the cauliflower on top.
Drizzle with kimchi mixture.
Garnish with pomegranate arils, pistachios, mint leaves, and cilantro.
Recipe FAQ
First, remove the outer layer of leaves. Cut the whole head into quarters first. Angle the knife to cut and remove the core. The cauliflower can be further cut into florets depending on the recipe and cooking method.
Cauliflower can be adapted to suit a cooking method for the air fryer, oven, or pan—such as in this air fryer cauliflower recipe. Try different seasonings and discover new combinations of flavor!
When cauliflower is tossed with olive oil and seasonings and roasted in the oven, the result is pieces that are lightly browned and crispy.
This can also be achieved with a sear in a hot pan or in the air fryer, as in this air fryer cauliflower recipe.
To air fry cauliflower, toss with with olive oil, salt, and black pepper. Place in the air fryer basket and air fry at 350º Fahrenheit for 20-30 minutes, or until golden brown.
You’ll want to open the basket half-way through and move the cauliflower pieces around.
Avoid a soggy roasted cauliflower by allowing for enough space in a pan or air fryer basket. This allows the vegetable to cook evenly. Using too much oil is another common mistake. A light coating of oil will do the trick!
Air-fried vegetables are just as healthy as cooking them on the stovetop or oven, or in the microwave. Each method requires only a small amount of oil—or none at all.
This low-calorie preparation will work with Paleo, keto, or low-carb eating plans.
More cauliflower recipes
Find yourself with some leftover cauliflower? Give these recipes a try:
- Vegan Wild Blueberry Cauliflower Smoothie
- Creamy Carrot and Cauliflower Soup
- Sweet Potato Flatbread with Cauliflower
Now, go ahead and enjoy this air fryer cauliflower recipe. It makes a wonderful side to any meal, from roasted salmon to baked tofu.
Air Fryer Cauliflower
Ingredients
- 1 cauliflower head chopped
- 1 tsp extra-virgin olive oil
- Salt to taste
- Black pepper to taste
- 1 Tbsp kimchi base (vegan, if necessary)
- 2 Tbsp lemon juice
- 1 Tbsp maple syrup
- 1 Tbsp pomegranate arils
- 1 Tbsp pistachios
- 4-6 mint leaves
- 1 Tbsp cilantro
- ¼ cup avocado pureed with salt and black pepper to taste
Instructions
- Toss cauliflower with olive oil, salt, and pepper.
- Place in air fryer basket and air fry at 350º Fahrenheit for 12-15 minutes, or until golden brown. Open the basket half-way through and move the cauliflower pieces around.
- In a small bowl, mix kimchi base, lemon juice, and maple syrup. Drizzle over cauliflower steaks with pureed avocado.
- Top with pomegranate seeds, pistachios, mint, and cilantro.
Nutrition
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