Easy, Low-Calorie, and Nutritious Cauliflower Recipe: A Quick and Healthy Dinner [Video]

According to Saed News’ cooking section, an elderly man had set up his stall in the middle of the bazaar. I stood beside him and bought a kilogram of cauliflower for 45,000 tomans. But could I really make a full dinner out of it? Quickly, and in just an hour?!

It was early evening when I got home. I opened the freezer—meat, chicken, fish, or maybe hamburgers, sausages, and cold cuts? I turned on the heater to warm the house; the sharp autumn chill had slammed against every corner. My husband would arrive a little later, and I had to prepare a dinner for two. I wanted something different—something beyond what we had eaten every day from childhood until now.

I put on my coat and headed to the local vegetable market, searching for a warm, low-calorie meal that would also be nutritious and affordable—something to lift our spirits and energize us for the next day.

The old man’s stall was full of peppers, onions, potatoes, eggplants, and cauliflowers. My eyes locked onto the cauliflowers—they looked creamy, large, and fresh, like a bride’s bouquet. The man picked one up and swore it was today’s stock. I believed him and bought a kilogram for 45,000 tomans. But could cauliflower really become dinner? Quickly, and in just an hour?!

Cauliflower: A Beautiful, Edible Flower

I returned home and rinsed the cauliflowers. I placed a cup of chamomile tea in front of me and started scrolling through the internet, looking up the benefits of this edible flower. If I was going to make an economical dinner for two, I wanted to know its calories and vitamins. The research shocked me.

This vegetable has almost everything you could want. Just a 240-gram serving can aid digestion, provide your daily vitamin C, brighten and smooth your skin, and deliver essential nutrients like phosphorus, calcium, magnesium, and B vitamins—all with very few calories. As a home cook aiming for a delicious, economical, and energizing meal, what more could I ask for?

Chop Cauliflower with Love

I didn’t want these lovely cauliflowers to lose their benefits, so I chose the gentlest cooking method: steaming. Don’t worry—you don’t need a special steamer. Simply place the cauliflower in a covered pot with a little water over low heat for two minutes, and your steamed cauliflower is ready.

Don’t forget to break the cauliflower into florets rather than leaving it whole; a pan full of these “little flowers” will surely steal your heart once cooked.

A Smart and Delicious Choice

I glanced at the clock. Dinner needed to be ready soon, and for someone with limited time, this felt like a logical choice. I arranged the steamed florets on a plate and cracked two eggs into a bowl to whisk. The pan was hot. I tossed the florets into the eggs, seasoned with a little black pepper, turmeric, and salt, and then sautéed them gently over low heat. Fifteen minutes later, the cauliflower was ready.

The result? Absolutely surprising—crisp, sweet, and perfectly edible. I couldn’t believe that such a simple, inexpensive vegetable could taste so good. That night, our dinner for two, with all the sides, cost only 70,000 tomans. It might be hard to believe, but it was truly delightful and delicious.

If you want a low-calorie, nutritious, and budget-friendly dinner, don’t miss out on this magical vegetable, whose flavors pair wonderfully with almost anything.