cauliflower home fries - cook for your life- anti-cancer recipes

Cauliflower Home Fries

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

Cauliflower lends itself to many dishes where you’d normally use potatoes; these cauliflower home fries are a great example! Lightly steamed cauliflower florets are sautéed with caramelized shallots and cumin until browned. This dish...


  • 1 medium head cauliflower cut into 1” florets and steamed until barely fork tender
  • 1-2 Tablespoons olive oil
  • ½ Teaspoon cumin seeds
  • 1 clove garlic thinly sliced
  • 2 medium shallots thinly sliced
  • 1 small poblano pepper, seeds removed and thinly sliced (see Chef Tips)
  • 1 Teaspoon roughly chopped rosemary leaves. (optional)
  • Sea salt, to taste
  • Freshly ground black pepper, to taste

Nutrition Facts


110 cals


6 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

4 g


14 g


6 g


4 g


4 g


447 mg


  1. Drain the cauliflower on paper towels. Break the larger florets into 2-3 pieces and set aside.
  2. Heat the olive oil over a medium high flame in a cast iron skillet or other non-stick pan. When the oil starts to ripple, add the cumin seeds. Let them sizzle for 30 seconds. Add the garlic. As soon as it starts to color, add the shallots and the poblano peppers. Cook until the shallots and peppers wilt and the shallots start to color, about 5 minutes.
  3. Stir in the reserved cauliflower to coat with the oil and shallot mixture. Cook turning the vegetables from time to time until the shallots and peppers have caramelized and the cauliflower has brown spots all over, about 5-8 minutes. Add the rosemary if using. Cook 2 minutes more. Taste for salt and serve topped with a poached or lightly fried egg and a grind or two of black pepper.

Chef Tips

You can also repurpose leftover roasted cauliflower for this dish or you can use frozen cauliflower. If using frozen cauliflower, avoid thawing it first, as it will become mushy. Tip frozen cauliflower straight into the pan in step 3, mix with the shallots and peppers and cook covered for 1 minute to start the thaw. Proceed as per recipe.

If you can’t find a poblano pepper, use an Italian frying or cubanelle pepper. Add ½ a small jalapeno if you like it spicy.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.

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