This hearty Cauliflower Stew with Tomato Sauce and Potatoes is a flavorful, plant-based dish that’s both comforting and nourishing.
Packed with fiber, vitamins, and plant-based protein, it’s low in saturated fat yet rich in wholesome nutrients.
Simple to prepare and naturally gluten-free, it makes a perfect everyday meal—ideal for family dinners, meal prep, or cozy weeknight cooking.
Greek Cauliflower Stew
Equipment
- 1 large baking sheet (lined with parchment paper)
- 1 medium cooking pot with lid
- 1 sharp knife
- 1 cutting board
- 1 wooden spoon
- Measuring Cups and Spoons
Ingredients
- 1 kg cauliflower florets about 2.2 lbs
- 650 g potatoes peeled and cut into 5 cm pieces (about 1.4 lbs)
- 3 tbsp extra virgin olive oil
- 100 g onion minced (about 1 small onion)
- 2 –3 garlic cloves finely chopped
- 2 tsp tomato paste
- 400 g whole canned tomatoes 14 oz
- 1 tsp dried thyme
- 1 tsp ground coriander
- ½ tsp sweet paprika
- 2 bay leaves
- 5 –6 allspice berries
- 1½ tsp sweet red pepper flakes or hot, if preferred
- 1 tsp dried oregano
- Salt and pepper to taste
- 2 cups hot water or vegetable stock 480 ml
- Optional: feta cheese for serving
Instructions
- Preheat the Oven: Begin by preheating your oven to 200°C (390°F). This ensures your cauliflower gets a gentle roast, which brings out its natural sweetness and adds depth to the stew’s flavor. While the oven warms, prepare the cauliflower and potatoes so everything is ready to go once the oven reaches the target temperature.
- Prepare and Season the Cauliflower: Take 1 kilogram (about 2.2 pounds) of cauliflower florets and place them in a large mixing bowl. Add 1 teaspoon of dried thyme, 1 teaspoon of ground coriander, and ½ teaspoon of sweet paprika. Season generously with salt and freshly ground black pepper. Drizzle about 2 tablespoons of extra virgin olive oil over the florets and toss gently until each piece is coated evenly. This seasoning layer will infuse the cauliflower with aromatic flavor during roasting.
- Roast the Cauliflower: Line a large baking sheet with parchment paper to prevent sticking. Spread the seasoned cauliflower evenly on the sheet so each floret gets space to roast properly. Place the baking sheet in the oven and roast for about 10–15 minutes, turning the florets once halfway through. You want light browning on edges, which will give the stew a richer taste and texture. Once roasted, remove the cauliflower and set aside in a bowl to keep warm.
- Prepare the Aromatic Base: In a medium-sized cooking pot or Dutch oven, pour a generous splash (about 1 tablespoon) of extra virgin olive oil and heat it over medium heat. Add 100 grams of finely minced onion and sauté for about 4–5 minutes until the onion becomes translucent and soft. Then add 2–3 finely chopped garlic cloves and cook for another 1–2 minutes until fragrant. The goal here is to build a rich flavor foundation for the stew without letting the garlic burn.
- Add and Sauté the Potatoes: Add 650 grams of peeled potatoes cut into roughly 5 cm (2-inch) chunks to the pot. Stir them gently into the onion-garlic mixture and sauté for 2–3 minutes. This step helps the potatoes absorb flavors while giving them a slight coating of oil and aromatics before simmering.
- Build the Tomato Sauce: Add 2 teaspoons of tomato paste to the pot with the potatoes. Stir constantly for about 1 minute to cook the paste slightly — this deepens its flavor and removes any raw tomato taste. Next, pour in one 400-gram can of whole tomatoes. Use your wooden spoon to gently break the tomatoes into smaller chunks, allowing them to mix with the potato and onion base. Now add 1 teaspoon of dried oregano, 1½ teaspoons of sweet red pepper flakes (adjust according to heat preference), 2 bay leaves, and 5–6 allspice berries. Season lightly with salt and pepper. Stir to combine, allowing the spices to release their fragrance into the sauce.
- Add Liquids and Simmer: Pour in 2 cups (about 480 ml) of hot water or vegetable stock to the pot. Stir gently, then bring the mixture to a gentle simmer over moderate heat. Cover the pot with a lid and cook for about 15–20 minutes, or until the potatoes are tender but still hold their shape. Avoid overcooking so they do not become mushy. This simmering step helps meld the spices, tomatoes, and potatoes together into a rich base.
- Incorporate Roasted Cauliflower: Carefully add the roasted cauliflower florets into the pot. Spread them evenly over the potato mixture without stirring too vigorously. This prevents the cauliflower from breaking apart while preserving texture. Replace the lid and let the stew cook gently for another 30–40 minutes over low heat. Occasionally, shake and tilt the pot to allow the flavors to mix without disrupting the cauliflower. If you want a thicker sauce, remove the lid for the last 5–10 minutes of cooking and increase the heat slightly. This helps the liquid reduce naturally and intensifies the flavor.
- Rest the Stew for Flavor Development: Once cooking is complete, remove the pot from heat and allow the stew to rest, covered, for about 30 minutes. This resting period allows the potatoes and cauliflower to fully absorb the tomato-herb sauce, making each bite deeply flavorful.
- Serve with Finishing Touches: Spoon the stew into serving bowls, making sure to include a generous portion of cauliflower, potatoes, and sauce in each serving. Drizzle extra virgin olive oil on top for richness, season with freshly ground black pepper, and serve alongside a big wedge of feta cheese for a creamy, salty contrast. This stew tastes best warm and pairs beautifully with crusty bread or a simple green salad.
Notes
- Roasting cauliflower before adding it to the stew develops a rich, caramelized flavor.
- Use fresh, firm cauliflower and evenly sized potatoes for consistent cooking results.
- Adjust red pepper flakes to control the spice level.
- This dish is naturally gluten-free, plant-based, and low in saturated fat.
- Use good-quality extra virgin olive oil for the best flavor and aroma.
- Let the stew rest after cooking to allow flavors to meld and improve texture.
- The recipe works well for meal prep and tastes even better the next day.
Chef’s Secrets: Enhancing Flavor and Texture
The success of this stew comes from layering flavors at every stage.
Roasting the cauliflower separately before adding it to the stew develops caramelized notes that elevate the dish.
Cooking the potatoes just until tender, without overcooking, keeps them intact and gives a pleasant bite to the stew.
Use good-quality extra virgin olive oil — it adds richness and depth to the sauce.
Fresh herbs like oregano or thyme work beautifully here, but dried herbs give a more concentrated flavor and are ideal for slow-cooked dishes.
Don’t rush the resting stage after cooking; letting the stew sit covered allows the flavors to meld beautifully and improves texture.
Serving Suggestions: Perfect Pairing Ideas
This stew works wonderfully as a standalone meal or as part of a larger spread.
Serve it with crusty bread or warm pita to soak up the sauce, or pair it with a light green salad dressed in lemon and olive oil for balance.
For a heartier option, add a side of couscous, quinoa, or brown rice.
Top each serving with crumbled feta or a dollop of Greek yogurt for a creamy contrast.
A drizzle of extra virgin olive oil before serving enhances the dish’s richness and aroma, making it even more satisfying.
Storage Tips: Keeping Stew Fresh Longer
Store leftover cauliflower stew in an airtight container in the refrigerator for up to 3 days.
The flavors develop even further overnight, so it’s perfect for meal prep.
To reheat, warm gently on the stovetop over low heat or in the microwave until heated through, adding a splash of water or vegetable stock to loosen the sauce if needed.
This stew can also be frozen for up to 2 months.
Allow it to cool completely before freezing, and store in airtight freezer-safe containers.
Thaw overnight in the refrigerator before reheating for best texture and flavor retention.
Frequently Asked Questions
1. Can I make this stew vegan-friendly?
Yes, this recipe is already plant-based, but for vegan servings, simply omit the feta cheese garnish or substitute it with a vegan cheese alternative or a dollop of cashew cream for a similar creamy texture.
2. Can I use other vegetables instead of cauliflower?
Absolutely! This recipe works well with vegetables like broccoli, Brussels sprouts, or even eggplant. Roasting these before adding them to the stew will preserve flavor and texture.
3. How can I adjust the spice level?
Reduce or omit the red pepper flakes for a milder version, or increase them slightly if you prefer more heat. You can also add a pinch of smoked paprika for a warm, smoky depth.
4. Can I prepare this stew in advance?
Yes — the stew tastes even better the next day. Prepare it a day ahead and store it in the refrigerator. Reheat gently before serving to allow the flavors to fully develop.
5. What’s the best way to thicken the sauce?
If you prefer a thicker sauce, remove the lid during the last 10–15 minutes of cooking to allow excess liquid to evaporate. You can also mash a few potato chunks into the stew for a natural thickening effect.
