Simple Stewed Cauliflower in Tomato Sauce

Stewed cauliflower in tomato sauce is a comforting vegetable dish built around simple pantry ingredients and gentle stovetop cooking.
It offers steady energy while remaining light but satisfying.
Tender cauliflower absorbs the rich flavor of tomatoes, garlic, and aromatic seasonings as it slowly simmers.
Fresh herbs add brightness and color to the finished dish.
Serve it with rice, couscous, potatoes, or crusty bread for a simple vegetarian lunch or dinner.
Ideal for maintaining a steady plant-forward lifestyle.

Start with the Vegetable Cooking Guide:
https://www.letsveg.com/vegetable-cooking-guide

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Simple Stewed Cauliflower in Tomato Sauce

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Make this stewed cauliflower in tomato sauce in just 40 minutes with garlic, herbs, and simple pantry ingredients. A comforting vegetarian dish perfect for an easy weeknight dinner.

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Servings: 4

Course: Side Dish, Snack

Cuisine: Mediterranean

Calories: 154

Ingredients Equipment Cooking Instructions Nutrition Video Notes

Ingredients

  

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• 1 large cauliflower cut into florets
• 2 tablespoons olive oil
• 1 medium onion diced
• 3 cloves garlic minced
• 1 can 14 ounces diced tomatoes
• 1 cup tomato sauce
• 1 tablespoon tomato paste
• 1/2 cup vegetable broth or water
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes optional
• Salt to taste
• Black pepper to taste
• 1/4 cup fresh parsley chopped

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Equipment

Frying Pan

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09/11/2026 06:27 am GMT

Large Deep Frying Pan

Cooking Instructions

 

1. Heat the olive oil in a large deep skillet or pot over medium heat.
2. Add the onion and cook for 4-5 minutes until softened.
3. Stir in the garlic and cook for about 30 seconds until fragrant.
4. Add the diced tomatoes, tomato sauce, and tomato paste.
5. Stir in the paprika, cumin, oregano, red pepper flakes if using, salt, and black pepper.
6. Pour in the vegetable broth and bring the sauce to a gentle simmer.
7. Add the cauliflower florets and stir gently until coated with the tomato sauce.
8. Cover and simmer over medium-low heat for 20-25 minutes, stirring occasionally, until the cauliflower is tender.
9. Remove the lid during the final 5 minutes if you prefer a thicker tomato sauce.
10. Garnish with fresh parsley and serve warm.

Nutrition

Calories: 154kcalCarbohydrates: 19gProtein: 6gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 509mgPotassium: 942mgFiber: 6gSugar: 8gVitamin A: 996IUVitamin C: 114mgCalcium: 80mgIron: 2mg

Notes

Cut the cauliflower into similar-sized florets so they cook evenly.
Keep the sauce at a gentle simmer so the cauliflower becomes tender without falling apart.
Add chickpeas or white beans for a heartier plant-based meal.
Serve with rice, couscous, quinoa, mashed potatoes, or crusty bread.

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