Hey y’all! Darian here with another busy mama shortcut. If you own an Instant Pot, you need to try cooking cauliflower in it. This versatile veggie transforms into so many quick, healthy meals with the press of a button. Today, I’ll share my tips for cooking foolproof Instant Pot cauliflower along with creative ways to use it. From soups to sides, this underrated veggie is about to become your new best friend!
Instant Pot Cauliflower
Equipment
- Instant Pot
Ingredients
- 4 cups Cauliflower florets
- 1 cup Water
Instructions
- Place one cup of water in the bottom of the Instant Pot and place the trivet inside.
- Next, place your Instant Pot steam basket on top of the trivet. If your steam basket has legs on it (built-in trivet), then you do not need to place the trivet in the bottom of the Instant Pot.
- Measure out your cauliflower and add it to the steam basket.
- Place the lid on the Instant Pot, make sure the valve is set to seal.
- Turn the Instant Pot on steam for 2 minutes.
- Once completed, turn the valve to venting. This will take approximately 2 minutes to release all the pressure.
- Remove the lid and serve immediately.
Video
The Nutritional Power of Cauliflower
First, let’s talk about why Instant Pot cauliflower is so good for you. This cruciferous cousin of broccoli contains tons of vitamins, minerals and disease-fighting compounds.
Some of its biggest benefits include:
- Rich in vitamin C and folate. Just one cup delivers 77% of your daily vitamin C needs.
- Packed with vitamin K. This nutrient supports bone health and heart function.
- Contains sulforaphane, an antioxidant that may protect against cancer.
- High in fiber to support digestion and heart health.
- Low in carbs and calories, making it perfect for low-carb diets.
So by cooking cauliflower in your Instant Pot, you unlock all of its incredible nutrition in a fast, convenient way.
Tips for Cooking Cauliflower in the Instant Pot
Mastering the art of cooking Instant Pot cauliflower is easier than you think. Here are a few tips to ensure your cauliflower turns out perfectly tender and flavorful every time:
- Cut cauliflower into uniform florets: To ensure even cooking, cut the cauliflower into uniform-sized florets. This will help them cook at the same rate and prevent some pieces from becoming mushy while others remain undercooked.
- Add enough liquid: When cooking Instant Pot cauliflower, it’s important to add enough liquid to create steam and pressure. You can use water, broth, or even coconut milk to enhance the flavor. Aim for about 1/2 to 1 cup of liquid, depending on the quantity of cauliflower.
- Use the appropriate cooking time: For perfectly cooked cauliflower, set the Instant Pot to cook on high pressure for 0 to 1 minute. Quick-release the pressure immediately after the cooking time is complete to prevent overcooking.
- Season to taste: While cauliflower has a mild flavor, you can enhance it by seasoning with spices, herbs, or sauces. Consider adding garlic powder, turmeric, cumin, or a sprinkle of your favorite seasoning blend to elevate the taste.
- Monitor cooking time based on preference: Keep in mind that cooking times may vary depending on the size and tenderness you desire. If you prefer firmer cauliflower, reduce the cooking time by a few seconds. For a softer texture, increase the cooking time slightly.
Creative Ways to Use Instant Pot Cauliflower
Now for the fun part – here are just some of the many ways I love to use Instant Pot cauliflower:
- Purée with broth for a fast, low-carb cauliflower soup.
- Mash with garlic as a healthy mashed potato substitute.
- Toss with buffalo sauce and ranch for spicy cauliflower wings.
- Add to tacos in place of meat for vegetarian “beef” tacos.
- Mix into rice pilaf or risotto to add nutrition without changing flavor.
- Top pizza with roasted florets, red onion and Parmesan.
- Add to stir fries, fried rice or pasta dishes instead of broccoli.
- Make cheesy cauliflower casserole or cauliflower mac and cheese.
- Roast florets and toss into salads for heft and crunch.
- Blend into smoothies to add creaminess without fruit or yogurt.
FAQs
I’m sure you still have some questions about cooking this veggie powerhouse in your Instant Pot. Here are answers to some common FAQs about Instant Pot cauliflower:
How long should I cook cauliflower?
1 minute at high pressure makes it crisp-tender. 2-3 minutes makes it very soft for mashing.
Can I cook cauliflower from frozen?
Yes! Just increase cook time by 1-2 minutes.
What’s the best way to thaw frozen cauliflower?
Thaw overnight in the fridge or in cold water for 30 minutes.
Do I need to add liquid to the Instant Pot?
1 cup water in the pot is sufficient. The florets release liquid as they steam.
Should I quick release or natural release?
Either works fine. Quick release stops the cooking immediately so the cauliflower doesn’t overcook.
Can I cook cauliflower rice?
Yes, follow the same method but substitute riced cauliflower.
Can I add seasonings or sauce?
Absolutely! Toss cauliflower with oil, spices, Parmesan, etc. after cooking.
Instant Pot Cauliflower is an endlessly versatile veggie that cooks up quickly and easily. I hope these tips have inspired you to experiment with cauliflower as a fast, healthy addition to your meals. Let me know if you have any other questions! And be sure to visit County Mama Cooking for more Instant Pot tips and family-friendly recipes.