Cauliflower
Get to know cauliflower — a versatile, low-carb vegetable rich in vitamin C. Nutrition facts, health benefits, and tips for cooking cauliflower.
What Is Cauliflower?
Cauliflower (Brassica oleracea var. botrytis) is a vegetable from the cabbage family whose edible part is the flower head (curd), a creamy white cluster of tightly packed small florets. Its texture is crunchy when raw and becomes soft after cooking, with a fairly neutral flavor that pairs easily with a variety of seasonings.
In Indonesian kitchens, cauliflower often appears in soups, capcay (mixed stir-fried vegetables), or mixed vegetable stir-fries. Lately, cauliflower has also become increasingly popular as a low-carb alternative ingredient, for example processed into "cauliflower rice" for those following a specific diet.
Nutritional Content of Cauliflower
Per 100 grams of fresh cauliflower:
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| Nutrient | Amount |
|---|---|
| Calories | ~25 kcal |
| Carbohydrates | ~5 g |
| Fiber | ~2 g |
| Vitamin C | ~48 mg |
| Folate | ~57 mcg |
Cauliflower is a low-calorie vegetable but quite filling thanks to its fiber content.
Health Benefits
- Low in calories and carbohydrates — suitable for those watching their weight or limiting carb intake.
- Supports immunity — its vitamin C content is fairly high for a white-colored vegetable.
- Good for pregnant women — its folate content supports fetal development in the early stages of pregnancy.
- Aids digestion — the fiber it contains helps maintain digestive tract health.
Ways to Enjoy Cauliflower
- Soup or clear vegetable soup (sayur bening) — cut into florets then boiled with carrots and meatballs for a warm everyday dish.
- Stir-fried or capcay — cooked briefly with other vegetables to keep the texture slightly crunchy.
- Battered fried cauliflower — dipped in seasoned batter then fried until crispy as a snack or side dish.
- Cauliflower "rice" — grated or processed into small grains resembling rice, popular as a low-carb rice substitute.
How to Choose & Store
- choose florets that are clean creamy white, firm, and tightly packed without large gaps
- surrounding leaves that are still fresh green indicate the cauliflower was recently harvested
- avoid cauliflower with brown or blackish spots, as well as parts that have started to soften
- store whole in the crisper drawer of the refrigerator without washing it first
- wrap it in a bag or container so it doesn't get exposed to excess moisture
- fresh cauliflower can last about 1 week in the fridge if stored properly
Practical Tips
- Soak briefly in salted water before cooking to make sure there are no small insects hidden between the florets.
- Don't cook it too long — overboiled cauliflower will release an unpleasant sulfur smell and become mushy.
- Cut into bite-sized pieces so it cooks evenly when stir-fried or boiled.
- Make use of the stem too — the cauliflower stem, which is often thrown away, can actually be thinly sliced and cooked along with the rest.
Frequently Asked Questions
What's the difference between cauliflower and broccoli?
Why does cauliflower smell unpleasant when cooked?
Can cauliflower be eaten raw?
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