Greek Cauliflower Stew
A rich, Mediterranean-inspired cauliflower stew with tender potatoes, aromatic herbs, and a light tomato sauce. This wholesome, plant-based dish is fiber-rich, low in saturated fat, and easy to prepare—perfect for weeknight dinners or meal prep.
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.
