26+ Mouthwatering Spring Onion Cauliflower Recipes You Need to Try

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Spring onions and cauliflower are two ingredients that can effortlessly elevate any dish with their bright, fresh flavors and versatility.

Whether you’re looking for a comforting soup, a hearty stir-fry, or a creative frittata, these two vegetables can work wonders in a wide variety of recipes.

Cauliflower’s mild taste and spring onions’ slight sharpness make them a dynamic duo in the kitchen, and their ability to complement a range of spices, herbs, and other vegetables is unmatched.

In this blog article, we’re exploring over 26 exciting spring onion cauliflower recipes, perfect for any occasion, meal type, or dietary preference.

From vegan options to creamy casseroles and hearty side dishes, these recipes will inspire you to cook with two often underappreciated vegetables that can shine in so many ways.

So, whether you’re looking to create an easy weeknight dinner or an impressive dish for guests, there’s a recipe here for everyone to enjoy.

Let’s dive into these vibrant and healthy dishes that will bring fresh flavor to your table!

26+ Mouthwatering Spring Onion Cauliflower Recipes You Need to Try

Incorporating spring onions and cauliflower into your meals can breathe new life into everyday cooking.

These two vegetables may be simple, but when combined in the right ways, they offer a balance of flavors and textures that will make your dishes stand out.

Whether you’re seeking a light salad, a savory stir-fry, or a hearty casserole, these 26+ spring onion cauliflower recipes provide endless possibilities for tasty and nutritious meals.

These dishes are also a fantastic way to sneak in more vegetables into your diet while keeping things exciting in the kitchen.

So, next time you’re at the grocery store, pick up some cauliflower and spring onions and get ready to explore the many delicious ways to enjoy them!

Spring Onion and Cauliflower Stir-fry

This Spring Onion and Cauliflower Stir-fry is a quick and vibrant dish that combines the mild crunch of cauliflower with the sharp, savory flavor of spring onions. It’s a healthy, gluten-free meal that’s perfect for any time of the day. You can enjoy it as a side dish or pair it with rice or quinoa for a complete meal. The stir-fry offers a satisfying texture and a burst of fresh flavors from the spring onions and other seasonings.

Ingredients:

1 medium cauliflower, cut into florets
4-5 spring onions, chopped
2 tablespoons olive oil

2 cloves garlic, minced
1 teaspoon soy sauce (or tamari for gluten-free)
1/2 teaspoon cumin seeds

1/4 teaspoon red chili flakes (optional)
Salt and pepper to taste
1 tablespoon lemon juice

Fresh cilantro for garnish

Instructions:

Heat the olive oil in a large pan over medium heat. Add the cumin seeds and sauté for 30 seconds until fragrant.

Add the minced garlic and cook for 1-2 minutes, stirring occasionally.
Toss in the cauliflower florets and stir-fry for about 5-7 minutes, allowing the cauliflower to soften slightly but still maintain its crunch.
Add the chopped spring onions, soy sauce, red chili flakes (if using), salt, and pepper. Stir everything together, cooking for another 3-4 minutes until the spring onions begin to wilt.

Remove from heat and drizzle with lemon juice. Garnish with fresh cilantro.
Serve immediately, either as a side dish or over a bed of rice.

This stir-fry is a fantastic way to incorporate healthy vegetables into your diet without compromising on flavor. The combination of spring onions and cauliflower creates a wonderful balance of freshness and earthiness. With just a few simple ingredients and minimal prep time, this dish can easily be transformed into a satisfying meal. The light, citrusy finish from the lemon juice makes it a delightful dish that can be enjoyed any time of the year.

Spring Onion and Cauliflower Soup

A creamy, comforting soup, this Spring Onion and Cauliflower Soup brings together the delicate flavors of spring onions and cauliflower in a velvety broth. The soup is packed with nutrients and is perfect for warming you up on a chilly day. It’s a vegan-friendly recipe that can be enjoyed by anyone seeking a wholesome and flavorful dish.

Ingredients:

1 medium cauliflower, chopped into florets

4-5 spring onions, sliced thinly
2 tablespoons olive oil
2 cloves garlic, minced

4 cups vegetable broth
1/2 teaspoon turmeric powder
Salt and pepper to taste

1 cup coconut milk (for creaminess)
Fresh herbs for garnish (parsley or thyme)

Instructions:

In a large pot, heat olive oil over medium heat. Add the garlic and sauté until fragrant, about 1 minute.
Add the sliced spring onions and sauté for 3-4 minutes until soft and tender.
Add the cauliflower florets and turmeric powder. Stir well and cook for an additional 5 minutes to allow the flavors to combine.

Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and simmer for 15-20 minutes until the cauliflower is tender.
Use an immersion blender to puree the soup until smooth and creamy, or carefully transfer to a blender in batches.
Stir in the coconut milk and season with salt and pepper. Heat the soup over low heat for another 5 minutes.

Serve hot, garnished with fresh herbs of your choice.

This Spring Onion and Cauliflower Soup is a creamy, flavorful bowl of comfort that highlights the natural sweetness of cauliflower and the subtle bite of spring onions. The addition of coconut milk enhances the richness of the soup, making it velvety and indulgent. It’s a great way to enjoy the seasonal flavors of spring, and its light, yet hearty nature makes it perfect for a cozy lunch or dinner. Plus, the vegan ingredients make it suitable for a variety of dietary needs.

Spring Onion and Cauliflower Fritters

Spring Onion and Cauliflower Fritters are a crispy, savory snack that can be served as an appetizer, side dish, or even a light meal. These fritters are packed with flavor and have a satisfying crunch thanks to the combination of cauliflower and spring onions. Paired with a tangy dipping sauce, they’re sure to be a hit at any gathering or family meal.

Ingredients:

1 small cauliflower, grated
4-5 spring onions, finely chopped

1/2 cup chickpea flour (or all-purpose flour)
2 tablespoons rice flour (optional for extra crunch)
1/2 teaspoon cumin powder

1/4 teaspoon ground coriander
1/4 teaspoon chili powder (optional)
Salt and pepper to taste

1/4 cup water (adjust as needed)
2 tablespoons olive oil for frying
Fresh cilantro or mint for garnish

Instructions:

In a large bowl, combine the grated cauliflower and chopped spring onions. Squeeze out any excess moisture from the cauliflower.
Add the chickpea flour, rice flour, cumin powder, ground coriander, chili powder, salt, and pepper. Mix well until the ingredients are evenly distributed.

Gradually add water, stirring until the mixture forms a thick batter. It should be thick enough to hold its shape when spooned into the pan.
Heat olive oil in a large skillet over medium heat. Scoop tablespoon-sized portions of the batter into the pan and flatten gently with the back of the spoon.
Fry the fritters for 3-4 minutes on each side, or until golden and crispy. Remove from the pan and place on paper towels to drain excess oil.

Garnish with fresh cilantro or mint and serve immediately with your favorite dipping sauce.

These Spring Onion and Cauliflower Fritters are the perfect balance of crispy on the outside and tender on the inside. The combination of spring onions and cauliflower makes for a flavorful, healthy treat that’s sure to please any crowd. The chickpea flour gives them a satisfying crunch and a subtle nuttiness, while the spices add a warm, aromatic touch. Serve these fritters as a snack or appetizer, and watch them disappear quickly!

Spring Onion and Cauliflower Gratin

This Spring Onion and Cauliflower Gratin is a creamy and indulgent dish that blends the earthy flavor of cauliflower with the brightness of spring onions. Baked to golden perfection with a cheesy crust, this gratin is a comforting side dish perfect for holiday meals, family gatherings, or a cozy weeknight dinner. It’s an easy recipe to prepare, and the results are a deliciously rich and flavorful dish.

Ingredients:

1 medium cauliflower, cut into florets
5 spring onions, sliced

2 tablespoons butter
1 cup heavy cream
1/2 cup grated cheddar cheese

1/2 cup grated Parmesan cheese
1/4 teaspoon nutmeg
Salt and pepper to taste

Fresh parsley for garnish

Instructions:

Preheat your oven to 375°F (190°C). Grease a baking dish with butter or cooking spray.

In a large pot, bring water to a boil and add the cauliflower florets. Boil for about 5-7 minutes until the cauliflower is just tender. Drain well and set aside.
In a skillet, melt the butter over medium heat and sauté the spring onions for 3-4 minutes until softened.
Add the heavy cream to the skillet and stir in the nutmeg, salt, and pepper. Bring the mixture to a simmer and cook for another 2-3 minutes, allowing the cream to thicken slightly.

In a large bowl, combine the cauliflower and spring onion cream sauce. Stir in half of the cheddar and Parmesan cheeses, mixing well.
Transfer the cauliflower mixture to the prepared baking dish and top with the remaining cheese.
Bake in the preheated oven for 20-25 minutes or until the top is golden brown and bubbly.

Garnish with freshly chopped parsley and serve hot.

This Spring Onion and Cauliflower Gratin is the epitome of comfort food with its creamy texture and melty cheese. The spring onions add a subtle sharpness that balances the richness of the cheese, while the nutmeg enhances the dish’s depth. Whether served alongside roasted meats or as a standalone dish, this gratin will make any meal feel special. It’s the perfect recipe to enjoy during colder months or any time you’re craving a warm, satisfying meal.

Spring Onion and Cauliflower Rice

Spring Onion and Cauliflower Rice is a light, healthy alternative to traditional rice, made by finely grating cauliflower. This dish is flavored with fresh spring onions and is perfect for anyone looking to reduce carbs without compromising on taste. It’s a great side dish that pairs well with a variety of main courses and can even be used as a base for stir-fries or curries.

Ingredients:

1 medium cauliflower, grated into rice-sized pieces
5 spring onions, sliced

2 tablespoons olive oil
1 clove garlic, minced
1 tablespoon soy sauce or tamari (for gluten-free)

Salt and pepper to taste
Fresh cilantro for garnish

Instructions:

Using a food processor or box grater, grate the cauliflower into small rice-sized pieces.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
Add the sliced spring onions to the skillet and cook for another 2-3 minutes until softened.

Add the grated cauliflower to the skillet, and stir well to combine with the onions. Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender but still slightly firm.
Drizzle with soy sauce and season with salt and pepper. Stir to combine, and cook for another 2 minutes.
Remove from heat and garnish with fresh cilantro before serving.

This Spring Onion and Cauliflower Rice is a wonderful alternative to regular rice. The cauliflower provides a light and slightly nutty base, while the spring onions add a fresh, savory kick. It’s quick and easy to prepare, making it the perfect low-carb, healthy side dish. The addition of soy sauce brings a savory umami flavor, complementing a variety of dishes such as stir-fries, grilled meats, or curries. It’s a versatile dish that fits well into any healthy eating plan.

Spring Onion and Cauliflower Pizza Crust

For a low-carb twist on pizza night, try this Spring Onion and Cauliflower Pizza Crust. Made with cauliflower, eggs, and cheese, this crust is crispy on the outside and soft on the inside. The spring onions add a subtle depth of flavor, making this gluten-free, keto-friendly pizza crust a delicious and healthier alternative to traditional pizza. You can top it with your favorite pizza ingredients for a satisfying, guilt-free meal.

Ingredients:

1 small cauliflower, grated
3 spring onions, finely chopped
1 cup shredded mozzarella cheese

2 large eggs
1/2 teaspoon garlic powder
1/4 teaspoon dried oregano

Salt and pepper to taste
Olive oil for greasing
Pizza toppings of your choice (e.g., tomato sauce, mozzarella, vegetables, meats)

Instructions:

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease it with olive oil.
In a large pot, steam the cauliflower florets until tender (about 7-10 minutes). Drain well and let it cool slightly before transferring to a clean kitchen towel. Squeeze out any excess moisture.

In a large bowl, combine the cauliflower, chopped spring onions, mozzarella cheese, eggs, garlic powder, oregano, salt, and pepper. Mix well until the ingredients are evenly incorporated.
Transfer the cauliflower mixture to the prepared baking sheet, shaping it into a round pizza crust. Press down to make it as thin as possible for a crispier crust.
Bake the crust in the preheated oven for 15-20 minutes, or until golden and crispy around the edges.

Remove from the oven and add your desired pizza toppings. Return to the oven for another 5-7 minutes, or until the cheese is melted and bubbly.
Slice and serve immediately.

This Spring Onion and Cauliflower Pizza Crust is a game-changer for those following low-carb or gluten-free diets. It’s incredibly satisfying and packed with flavor from the combination of cauliflower and spring onions. The crust gets perfectly crisp while maintaining a light, airy texture. Topped with your favorite ingredients, it’s a delicious and healthier alternative to traditional pizza. Perfect for those looking to enjoy pizza without the guilt!

Spring Onion and Cauliflower Bake

This Spring Onion and Cauliflower Bake is a hearty and comforting dish that combines the mild flavor of cauliflower with the tangy bite of spring onions. Baked with a creamy sauce and topped with a golden cheese crust, this casserole-style dish makes for a perfect side or main dish, especially on colder days. It’s easy to prepare and serves well for a family dinner or a meal prep option for the week.

Ingredients:

1 medium cauliflower, cut into florets

5 spring onions, chopped
2 tablespoons butter
1 cup heavy cream

1/2 cup grated cheddar cheese
1/4 cup grated Parmesan cheese
1 tablespoon Dijon mustard

1/2 teaspoon garlic powder
Salt and pepper to taste
Fresh thyme or rosemary for garnish

Instructions:

Preheat your oven to 375°F (190°C). Grease a medium baking dish with butter or cooking spray.
In a large pot, bring water to a boil and add the cauliflower florets. Cook for about 5 minutes until slightly tender. Drain well.

In a skillet, melt the butter over medium heat. Add the spring onions and sauté for 2-3 minutes until soft and fragrant.
Pour in the heavy cream, Dijon mustard, garlic powder, salt, and pepper. Stir to combine and bring to a simmer for 3-4 minutes to slightly thicken the sauce.
Add the cauliflower florets to the skillet, and gently stir to coat the cauliflower with the creamy sauce.

Transfer the mixture to the prepared baking dish. Sprinkle the cheddar and Parmesan cheese evenly over the top.
Bake for 20-25 minutes until the top is golden brown and bubbling.
Garnish with fresh thyme or rosemary before serving.

This Spring Onion and Cauliflower Bake is a rich and comforting dish that’s perfect for those who enjoy creamy casseroles. The savory sauce combined with the sweetness of the spring onions and the mild cauliflower creates a balanced and satisfying meal. The golden, cheesy top adds a crispy texture that contrasts beautifully with the creamy interior. Whether served as a side or a main, this bake is sure to be a crowd-pleaser, offering both warmth and flavor in every bite.

Spring Onion and Cauliflower Tacos

Spring Onion and Cauliflower Tacos offer a fresh, vegetarian alternative to traditional tacos. The roasted cauliflower and spring onions bring a smoky, savory flavor to the tacos, while the toppings add crunch and creaminess for a well-balanced meal. These tacos are perfect for Taco Tuesday or as a quick weeknight dinner that everyone will enjoy.

Ingredients:

1 medium cauliflower, cut into florets
4-5 spring onions, chopped
1 tablespoon olive oil
1 teaspoon smoked paprika
1/2 teaspoon cumin
Salt and pepper to taste
8 small soft corn tortillas
1/2 cup sliced avocado
1/4 cup crumbled feta cheese
Fresh cilantro for garnish
Lime wedges for serving
Your favorite salsa or hot sauce

Instructions:

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a large bowl, toss the cauliflower florets and chopped spring onions with olive oil, smoked paprika, cumin, salt, and pepper. Spread the mixture evenly on the prepared baking sheet.
Roast in the preheated oven for 20-25 minutes, or until the cauliflower is golden brown and tender.
While the cauliflower is roasting, warm the tortillas in a dry skillet over medium heat for about 1-2 minutes on each side.
Assemble the tacos by placing a generous spoonful of the roasted cauliflower and spring onions in each tortilla. Top with sliced avocado, crumbled feta cheese, fresh cilantro, and a squeeze of lime juice.
Serve immediately with salsa or hot sauce on the side.

These Spring Onion and Cauliflower Tacos are a vibrant, flavor-packed meal that offers a satisfying alternative to traditional meat-based tacos. The roasted cauliflower adds a wonderful texture and deep, smoky flavor that pairs perfectly with the bright, creamy avocado and tangy feta. This dish is perfect for vegetarians or anyone looking to enjoy a light, yet filling meal. These tacos are customizable, allowing you to add your favorite toppings or hot sauce for an extra kick!

Spring Onion and Cauliflower Quiche

This Spring Onion and Cauliflower Quiche is a delightful combination of tender cauliflower, savory spring onions, and a rich egg-based custard, all baked in a flaky crust. It’s a versatile dish that can be served for breakfast, brunch, or even dinner. The addition of spring onions adds a mild oniony bite, while the cauliflower provides a soft texture and a mild flavor that blends perfectly with the creamy filling.

Ingredients:

1 small cauliflower, cut into florets
5 spring onions, sliced
1 tablespoon olive oil
4 large eggs
1 cup heavy cream
1/2 cup shredded Swiss cheese (or your favorite cheese)
1/2 teaspoon garlic powder
Salt and pepper to taste
1 pre-made pie crust (or homemade)
Fresh herbs for garnish (optional)

Instructions:

Preheat your oven to 375°F (190°C). If using a store-bought crust, place it in a 9-inch pie dish and set aside.
In a large skillet, heat the olive oil over medium heat. Add the cauliflower florets and cook for about 5 minutes until they begin to soften. Add the sliced spring onions and continue to cook for another 2-3 minutes until both the cauliflower and onions are tender.
In a large bowl, whisk together the eggs, heavy cream, garlic powder, salt, and pepper until well combined. Stir in the shredded cheese.
Spread the cauliflower and spring onion mixture evenly into the prepared pie crust.
Pour the egg mixture over the cauliflower and onions, ensuring everything is evenly covered.
Bake the quiche for 30-35 minutes, or until the custard is set and the top is lightly golden.
Let the quiche cool for a few minutes before slicing. Garnish with fresh herbs if desired and serve.

This Spring Onion and Cauliflower Quiche is the perfect dish to enjoy any time of day. The combination of creamy eggs, tender cauliflower, and aromatic spring onions creates a savory filling that’s both satisfying and flavorful. The quiche is light yet hearty and can be easily customized with different cheeses or herbs. Whether for a special brunch or a simple dinner, this quiche will always be a crowd-pleaser, offering a wonderful balance of flavors and textures in every bite.

Spring Onion and Cauliflower Stir-Fry

This Spring Onion and Cauliflower Stir-Fry is a quick and healthy dish that combines the crispness of cauliflower with the fresh, slightly pungent flavor of spring onions. Perfect for a fast weeknight dinner, this stir-fry is full of vibrant colors and flavors. With a savory soy-based sauce and a hint of garlic, this dish is light yet satisfying and pairs wonderfully with rice or noodles.

Ingredients:

1 medium cauliflower, cut into florets
5 spring onions, sliced
2 tablespoons olive oil
2 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon rice vinegar
1 tablespoon honey or maple syrup
1/2 teaspoon chili flakes (optional for heat)
Salt and pepper to taste
Toasted sesame seeds for garnish (optional)
Fresh cilantro for garnish

Instructions:

Heat the olive oil in a large skillet or wok over medium-high heat. Add the minced garlic and cook for 1 minute until fragrant.
Add the cauliflower florets to the skillet and stir-fry for 5-7 minutes until the cauliflower is golden and slightly crispy on the edges.
Stir in the sliced spring onions and cook for another 2-3 minutes, allowing the onions to soften.
In a small bowl, mix the soy sauce, rice vinegar, honey (or maple syrup), and chili flakes, if using.
Pour the sauce over the cauliflower and onions, stirring well to coat. Cook for another 2 minutes, allowing the sauce to thicken slightly.
Season with salt and pepper to taste, then remove from heat.
Garnish with toasted sesame seeds and fresh cilantro before serving.

This Spring Onion and Cauliflower Stir-Fry is a light yet flavorful dish that’s perfect for those busy nights when you want something healthy but quick. The stir-frying method ensures the cauliflower remains slightly crunchy, while the sauce adds a delicious balance of sweet, savory, and tangy flavors. It’s a versatile dish that can be served as a side or a main and is sure to be a hit with those looking to add more vegetables to their diet.

Spring Onion and Cauliflower Soup

This Spring Onion and Cauliflower Soup is a creamy, comforting bowl of goodness that’s perfect for chilly days. The mild, nutty flavor of the cauliflower is beautifully complemented by the sharpness of the spring onions, creating a balanced and savory flavor profile. This soup is easy to make, and its smooth, velvety texture makes it an ideal starter or light meal.

Ingredients:

1 medium cauliflower, cut into florets
5 spring onions, sliced
2 tablespoons olive oil
3 cups vegetable or chicken broth
1 cup milk or cream
1/2 teaspoon garlic powder
1/4 teaspoon ground nutmeg
Salt and pepper to taste
Fresh parsley for garnish
Crusty bread for serving (optional)

Instructions:

In a large pot, heat the olive oil over medium heat. Add the sliced spring onions and sauté for 3-4 minutes until softened.
Add the cauliflower florets to the pot and cook for another 5 minutes, stirring occasionally.
Pour in the vegetable or chicken broth and bring to a simmer. Cook for 15-20 minutes until the cauliflower is tender.
Use an immersion blender to puree the soup directly in the pot until smooth and creamy. If you don’t have an immersion blender, transfer the soup in batches to a regular blender.
Stir in the milk or cream, garlic powder, and nutmeg, then season with salt and pepper to taste.
Return the soup to a simmer and cook for another 5 minutes. Adjust the seasoning if necessary.
Serve the soup hot, garnished with fresh parsley and alongside some crusty bread, if desired.

This Spring Onion and Cauliflower Soup is a warming and nourishing dish that’s perfect for any time of the year. The blend of cauliflower and spring onions creates a savory, comforting base, while the creamy texture makes every spoonful a delight. With its simple ingredients and easy preparation, this soup is a great way to get more vegetables into your diet without sacrificing flavor. It’s the kind of dish that feels like a hug in a bowl—perfect for a cozy meal.

Spring Onion and Cauliflower Frittata

This Spring Onion and Cauliflower Frittata is a quick and flavorful dish that works great for breakfast, brunch, or even a light dinner. The sweetness of the spring onions and the mild flavor of cauliflower come together beautifully in this egg-based dish. With a fluffy texture and rich flavor, this frittata is easy to prepare and packed with nutrients.

Ingredients:

1 small cauliflower, cut into florets
5 spring onions, chopped
6 large eggs
1/2 cup grated cheddar cheese
1/4 cup milk or cream
2 tablespoons olive oil
1/4 teaspoon paprika
Salt and pepper to taste
Fresh basil or parsley for garnish

Instructions:

Preheat your oven to 375°F (190°C). Grease an oven-safe skillet with olive oil.
Heat 1 tablespoon of olive oil in the skillet over medium heat. Add the cauliflower florets and cook for 5-7 minutes until tender and slightly golden.
Add the spring onions to the skillet and cook for an additional 2 minutes until softened.
In a large bowl, whisk together the eggs, milk, cheddar cheese, paprika, salt, and pepper until well combined.
Pour the egg mixture over the cauliflower and spring onions, stirring gently to distribute the vegetables evenly.
Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the eggs are set and the top is lightly golden.
Garnish with fresh basil or parsley before serving.

This Spring Onion and Cauliflower Frittata is a versatile and satisfying dish that’s perfect for any meal of the day. The combination of fluffy eggs, tender cauliflower, and the mild sharpness of spring onions creates a balanced flavor profile. It’s an easy, one-pan meal that’s packed with nutrients and flavor, making it an excellent choice for a light breakfast, brunch, or dinner. Whether you enjoy it hot or at room temperature, this frittata is sure to become a staple in your recipe collection.

Spring Onion and Cauliflower Gratin

This Spring Onion and Cauliflower Gratin is a decadent and comforting side dish that’s perfect for any occasion. The combination of cauliflower and spring onions in a creamy cheese sauce, topped with a crispy golden crust, creates a mouthwatering experience. This gratin is rich, indulgent, and a great way to get your veggies in while satisfying your comfort food cravings.

Ingredients:

1 medium cauliflower, cut into florets
5 spring onions, chopped
2 tablespoons butter
2 tablespoons all-purpose flour
1 cup whole milk
1/2 cup heavy cream
1 cup shredded Gruyère cheese
1/2 cup grated Parmesan cheese
1 teaspoon Dijon mustard
1/4 teaspoon nutmeg
Salt and pepper to taste
Fresh breadcrumbs (optional, for topping)

Instructions:

Preheat your oven to 375°F (190°C). Grease a medium baking dish with butter or cooking spray.
Steam or blanch the cauliflower florets in boiling water for 5-7 minutes until tender. Drain well and set aside.
In a large saucepan, melt the butter over medium heat. Add the spring onions and sauté for 2-3 minutes until softened.
Stir in the flour and cook for 1-2 minutes, whisking constantly to form a roux.
Gradually add the milk and heavy cream, whisking continuously until the sauce thickens, about 5-7 minutes.
Stir in the Dijon mustard, nutmeg, and half of the Gruyère cheese. Season with salt and pepper to taste.
Place the steamed cauliflower in the prepared baking dish. Pour the cheese sauce over the cauliflower and toss gently to coat evenly.
Top with the remaining Gruyère and Parmesan cheese, then sprinkle with breadcrumbs if desired.
Bake in the oven for 20-25 minutes, until the top is golden and bubbly.
Serve hot, garnished with fresh herbs if desired.

This Spring Onion and Cauliflower Gratin is a crowd-pleasing dish that offers the perfect combination of creamy, cheesy indulgence and the light, nutty flavor of cauliflower. The crispy, golden crust adds a satisfying texture that contrasts beautifully with the smooth, velvety cheese sauce. This gratin is ideal for special occasions or as a comforting side dish to elevate any meal. It’s a great way to enjoy cauliflower in a rich, decadent form that will leave everyone asking for seconds.

Spring Onion and Cauliflower Salad with Lemon Dressing

This Spring Onion and Cauliflower Salad is a fresh, light dish that combines raw cauliflower with the sharp, peppery flavor of spring onions. Tossed in a tangy lemon dressing, this salad is both refreshing and nutritious. The crunchiness of the cauliflower and the zesty dressing make it a perfect side dish for picnics, barbecues, or a light lunch.

Ingredients:

1 small cauliflower, cut into small florets
4-5 spring onions, thinly sliced
1/4 cup fresh parsley, chopped
1/4 cup toasted almonds or pine nuts (optional)
1 tablespoon olive oil
Juice of 1 lemon
1 teaspoon Dijon mustard
1 teaspoon honey
Salt and pepper to taste

Instructions:

In a large bowl, combine the cauliflower florets, spring onions, and parsley.
In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and pepper to create the dressing.
Pour the dressing over the cauliflower and toss everything together to coat evenly.
If desired, sprinkle with toasted almonds or pine nuts for added crunch.
Serve immediately, or refrigerate for 30 minutes to allow the flavors to marinate.

This Spring Onion and Cauliflower Salad is a wonderfully fresh and zesty dish that is both light and satisfying. The tangy lemon dressing enhances the natural flavors of the cauliflower and spring onions, creating a vibrant and refreshing salad. The added crunch from the nuts makes it even more delightful. It’s a great option for a side dish or as a standalone meal when you need something quick, healthy, and full of flavor.

Spring Onion and Cauliflower Pizza

This Spring Onion and Cauliflower Pizza is a unique twist on traditional pizza, featuring cauliflower as a main topping and spring onions for an added depth of flavor. The mild, earthy taste of cauliflower pairs wonderfully with the crispy pizza crust and the fresh, aromatic taste of spring onions. It’s a perfect option for a vegetarian pizza night, providing a light and flavorful alternative to meat-heavy toppings.

Ingredients:

1 small cauliflower, cut into florets
5 spring onions, sliced
1 pre-made pizza crust (or homemade)
1 tablespoon olive oil
1/2 cup tomato sauce
1 cup shredded mozzarella cheese
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes (optional)
Salt and pepper to taste
Fresh basil for garnish

Instructions:

Preheat your oven to 400°F (200°C). If using a pre-made pizza crust, follow the package instructions for baking.
Toss the cauliflower florets in olive oil, salt, and pepper. Spread them evenly on a baking sheet and roast for 15-20 minutes until golden and tender.
While the cauliflower is roasting, prepare the pizza crust on a baking sheet or pizza stone. Spread a thin layer of tomato sauce over the crust.
Once the cauliflower is done, arrange the roasted florets and spring onions evenly on top of the pizza.
Sprinkle the shredded mozzarella cheese, dried oregano, and red pepper flakes (if using) over the pizza.
Bake for 12-15 minutes until the cheese is melted and bubbly and the crust is golden.
Remove the pizza from the oven and garnish with fresh basil before serving.

This Spring Onion and Cauliflower Pizza is a delicious and creative way to enjoy a vegetable-based pizza. The roasted cauliflower brings a rich, caramelized flavor that complements the sweetness of the tomato sauce and the fresh bite of spring onions. The gooey mozzarella and crispy crust tie everything together, making it a satisfying meal without the heaviness of traditional pizzas. It’s an ideal choice for a lighter pizza night, offering a delicious balance of flavors that everyone will enjoy.

Spring Onion and Cauliflower Tacos

These Spring Onion and Cauliflower Tacos offer a vibrant and tasty vegetarian twist on traditional tacos. The roasted cauliflower’s rich flavor is complemented by the mild crunch of spring onions and fresh toppings. A zesty lime dressing ties everything together, creating a light yet satisfying meal. These tacos are perfect for Taco Tuesday or as a quick weeknight dinner that is both healthy and delicious.

Ingredients:

1 small cauliflower, cut into florets
4-5 spring onions, sliced
8 small corn tortillas
2 tablespoons olive oil
1 teaspoon cumin
1 teaspoon smoked paprika
Salt and pepper to taste
1/4 cup fresh cilantro, chopped
1/4 cup crumbled feta or cotija cheese (optional)
Lime wedges for serving
1/4 cup plain yogurt or sour cream (for dressing)
1 tablespoon lime juice (for dressing)
1 teaspoon hot sauce (optional)

Instructions:

Preheat your oven to 400°F (200°C). Place the cauliflower florets on a baking sheet, drizzle with olive oil, and sprinkle with cumin, smoked paprika, salt, and pepper. Toss to coat evenly.
Roast the cauliflower for 20-25 minutes, tossing halfway through, until golden and tender.
While the cauliflower roasts, prepare the dressing by mixing yogurt or sour cream with lime juice and hot sauce (if using). Set aside.
Heat the corn tortillas in a dry skillet over medium heat for 1-2 minutes on each side until warm and slightly charred.
Once the cauliflower is ready, assemble the tacos by placing a few florets on each tortilla, followed by spring onions and cilantro.
Drizzle the lime dressing over the tacos and top with crumbled cheese, if desired.
Serve with lime wedges on the side for an extra burst of freshness.

These Spring Onion and Cauliflower Tacos are a delightful combination of flavors and textures, with the roasted cauliflower offering a hearty base and the fresh spring onions adding a burst of sharpness. The creamy lime dressing elevates the tacos, while the optional cheese provides a rich, savory finish. These tacos are quick to make, nutritious, and perfect for anyone looking to enjoy a lighter yet satisfying meal. They’re a great addition to any taco night, especially for those craving a vegetable-packed dish that’s full of flavor.

Spring Onion and Cauliflower Quiche

This Spring Onion and Cauliflower Quiche is a savory, flavorful dish that combines the creaminess of eggs with the texture of cauliflower and the bite of spring onions. The buttery crust holds the rich filling together, making it a perfect choice for brunch, lunch, or dinner. It’s a versatile quiche that can be served warm or at room temperature, and it’s sure to become a favorite in your recipe rotation.

Ingredients:

1 small cauliflower, cut into small florets
5 spring onions, sliced
1 tablespoon olive oil
1 pre-made pie crust (or homemade)
4 large eggs
1 cup heavy cream
1/2 cup milk
1 cup shredded Swiss cheese or cheddar cheese
1/2 teaspoon ground nutmeg
Salt and pepper to taste
Fresh thyme or parsley for garnish

Instructions:

Preheat your oven to 375°F (190°C). Blind bake the pie crust for 10 minutes to set it slightly.
In a medium skillet, heat the olive oil over medium heat. Add the cauliflower florets and spring onions, and sauté for about 5-7 minutes until the cauliflower is tender and lightly browned.
In a large mixing bowl, whisk together the eggs, heavy cream, milk, nutmeg, salt, and pepper.
Stir in the sautéed cauliflower and spring onions along with the shredded cheese.
Pour the egg mixture into the partially baked pie crust and smooth the top.
Bake for 30-35 minutes, or until the quiche is set and golden on top.
Allow the quiche to cool for 5-10 minutes before slicing.
Garnish with fresh thyme or parsley and serve.

This Spring Onion and Cauliflower Quiche is an elegant and satisfying dish, with the creamy egg filling complementing the cauliflower’s subtle flavor and the spring onions adding a punch of freshness. The quiche is perfect for any meal of the day, from brunch to dinner, and can be served both warm and cold, making it a great make-ahead option. It’s a great way to enjoy cauliflower in a comforting, savory dish that’s both filling and nutritious. The buttery crust and cheesy filling make this quiche a true crowd-pleaser.

Spring Onion and Cauliflower Fried Rice

This Spring Onion and Cauliflower Fried Rice is a healthy and flavorful twist on traditional fried rice. The cauliflower acts as a great low-carb substitute for rice, providing a light yet satisfying base. Paired with fresh spring onions, peas, and a savory soy sauce, this fried rice is quick, easy to make, and perfect for a nutritious side dish or light main course.

Ingredients:

1 small cauliflower, grated or processed into rice-sized pieces
4-5 spring onions, sliced
1/2 cup frozen peas
2 eggs, beaten
2 tablespoons soy sauce
1 tablespoon sesame oil
2 teaspoons olive oil
1 clove garlic, minced
1/2 teaspoon ground ginger (optional)
Salt and pepper to taste
Fresh cilantro or sesame seeds for garnish (optional)

Instructions:

Heat the sesame oil and olive oil in a large skillet or wok over medium-high heat. Add the minced garlic and ginger (if using) and sauté for 1-2 minutes until fragrant.
Add the cauliflower rice to the skillet and cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender and slightly golden.
Push the cauliflower rice to one side of the skillet and pour the beaten eggs into the empty space. Scramble the eggs until cooked through, then mix with the cauliflower.
Stir in the peas and spring onions, cooking for another 2-3 minutes until heated through.
Pour the soy sauce over the rice mixture, stir to combine, and season with salt and pepper to taste.
Garnish with fresh cilantro or sesame seeds if desired, and serve immediately.

This Spring Onion and Cauliflower Fried Rice is a healthy, quick, and flavorful meal that’s perfect for anyone looking for a lighter alternative to traditional fried rice. The cauliflower rice provides a satisfying texture, while the spring onions and soy sauce add savory, umami-rich flavor. This dish is versatile enough to be served as a side or as a main meal, and it’s a great way to sneak in more vegetables. With its simplicity and delicious taste, this fried rice will become a staple for busy nights when you want a quick and nutritious meal.

Spring Onion and Cauliflower Soup

This Spring Onion and Cauliflower Soup is a velvety, comforting dish that’s perfect for chilly evenings. The cauliflower provides a creamy base without the need for heavy cream, making it a lighter option. The spring onions add a mild, sweet flavor that pairs beautifully with the cauliflower. This soup is both nourishing and easy to prepare, making it a perfect weeknight meal that can be enjoyed by the whole family.

Ingredients:

1 medium cauliflower, cut into florets
5 spring onions, sliced
2 tablespoons olive oil
4 cups vegetable or chicken broth
1 potato, peeled and diced (optional for creaminess)
2 cloves garlic, minced
1 teaspoon ground turmeric (optional, for color and flavor)
Salt and pepper to taste
Fresh parsley for garnish

Instructions:

Heat olive oil in a large pot over medium heat. Add the garlic and spring onions, sautéing for 2-3 minutes until softened and fragrant.
Add the cauliflower florets and diced potato (if using) to the pot, and stir to combine.
Pour in the broth, turmeric, salt, and pepper. Bring the soup to a simmer and cook for 20-25 minutes, or until the cauliflower and potato are tender.
Once the vegetables are soft, use an immersion blender to puree the soup until smooth and creamy. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender.
Taste and adjust the seasoning, adding more salt, pepper, or turmeric if needed.
Serve hot, garnished with fresh parsley.

This Spring Onion and Cauliflower Soup is a rich and smooth dish that’s perfect for warming up on a cold day. The cauliflower gives the soup its creamy texture, while the spring onions add a subtle sweetness that enhances the flavor profile. This soup is not only delicious but also nutrient-packed, offering a satisfying and healthy option for lunch or dinner. It’s easy to make, filling, and a great way to enjoy cauliflower in a new, comforting way. Plus, it’s easily adaptable to suit various dietary preferences.

Spring Onion and Cauliflower Frittata

This Spring Onion and Cauliflower Frittata is a delicious, versatile dish that works for breakfast, brunch, or dinner. The cauliflower adds a mild, tender bite while the spring onions bring a fresh, zesty flavor. This frittata is packed with protein from the eggs and can be served warm or at room temperature, making it a perfect make-ahead meal. It’s also a great way to sneak in some vegetables while enjoying a flavorful, satisfying dish.

Ingredients:

1 small cauliflower, cut into florets
5 spring onions, chopped
6 large eggs
1/4 cup milk or cream
1/2 cup shredded cheese (cheddar, feta, or your favorite)
1 tablespoon olive oil
Salt and pepper to taste
Fresh herbs (such as thyme or parsley) for garnish

Instructions:

Preheat your oven to 375°F (190°C).
Heat olive oil in an oven-safe skillet over medium heat. Add the cauliflower florets and sauté for 5-7 minutes until they begin to soften and brown.
Add the chopped spring onions to the skillet and continue to cook for another 2-3 minutes.
In a mixing bowl, whisk together the eggs, milk, cheese, salt, and pepper.
Pour the egg mixture over the sautéed vegetables in the skillet. Let it cook on the stovetop for 2-3 minutes until the edges begin to set.
Transfer the skillet to the oven and bake for 15-20 minutes, or until the frittata is fully set and golden on top.
Let it cool slightly before slicing, and garnish with fresh herbs before serving.

This Spring Onion and Cauliflower Frittata is a wonderfully light and savory dish that’s perfect for any time of day. The combination of creamy eggs, tender cauliflower, and vibrant spring onions makes each bite satisfying and flavorful. It’s incredibly versatile, allowing for the addition of other vegetables or proteins to suit your taste. Whether served as a hearty breakfast or a light dinner, this frittata is sure to impress with its simple yet delicious flavors. It’s a great way to incorporate more veggies into your meals while keeping things tasty and easy.

Spring Onion and Cauliflower Stir-Fry

This Spring Onion and Cauliflower Stir-Fry is a quick, vibrant dish that packs a punch of flavor in every bite. The cauliflower is sautéed until crisp-tender, and the spring onions provide a burst of freshness. Tossed in a savory sauce with soy sauce and sesame oil, this stir-fry makes for a quick and healthy weeknight dinner that’s both light and filling. It’s the perfect way to enjoy cauliflower in a savory, Asian-inspired dish.

Ingredients:

1 small cauliflower, cut into florets
5 spring onions, sliced
2 tablespoons sesame oil
2 tablespoons soy sauce
1 tablespoon rice vinegar
1 tablespoon honey or maple syrup
2 cloves garlic, minced
1 teaspoon fresh grated ginger
1 tablespoon sesame seeds (optional)
Red pepper flakes (optional, for heat)

Instructions:

Heat sesame oil in a large skillet or wok over medium-high heat. Add the garlic and ginger, and cook for 1-2 minutes until fragrant.
Add the cauliflower florets to the skillet and stir-fry for 5-7 minutes until they’re golden and tender, but still crisp.
Stir in the spring onions and cook for an additional 2 minutes.
In a small bowl, mix together the soy sauce, rice vinegar, honey, and red pepper flakes (if using).
Pour the sauce over the cauliflower and onions, tossing to coat evenly. Stir-fry for another 2-3 minutes, allowing the sauce to thicken slightly.
Sprinkle with sesame seeds, and serve immediately.

This Spring Onion and Cauliflower Stir-Fry is a delicious and easy dish that brings bold flavors to your table in just a few minutes. The cauliflower takes on a wonderful texture, with a slight crispness that pairs perfectly with the savory sauce. The spring onions add a fresh and tangy contrast, making this stir-fry both light and satisfying. It’s a quick weeknight dinner that’s perfect for anyone looking for a healthy, flavorful dish that’s full of texture and taste. Serve it as a main or a side, and enjoy the vibrant flavors of this simple yet delicious stir-fry.

Note: More recipes are coming soon!

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