Jewish · Authentic-ish Jewish
Roasted Cauliflower
137 kcal a serving, against 216 for the traditional version. That is 79 kcal off, or 37%, with 6.5g of protein. Serves 4. 1 hour 5 minutes.
What the traditional version is
A whole head of cauliflower trimmed and slashed, then thoroughly rubbed with mayonnaise (or slathered with olive oil for the dairy-free) and roasted uncovered until deep golden. The exterior blisters and crisps from the oil or egg-rich mayo, forming a crust that cracks under the knife. Served in wedges, sometimes scattered with paprika or parsley.
What changed, and what each change costs
Mayonnaise swapped for a mix of tahini and lemon juice, much less of it
Tahini brings that creamy, nutty note, but I use far less of it and thin it out with lemon juice and water. This keeps the calories down and skips the giant coat of fat you get from mayo. Yes, you get less richness, but you won't need to nap after one wedge.
What it costs you. The roast crust is gone, replaced by softer, lightly browned florets. No crunchy edge or fried flavour. You'll get tang from the lemon and a whiff of sesame but not the slap of satisfaction you get from hot mayo. You lose the full roast magic.
Half the usual olive oil swapped for a spray and a fast pre-steam to soften the cauliflower
Instead of bathing the head in oil, I just lightly spray it, then start it off tightly covered so the steam softens the inside. Less oil, less sticking, and the inside cooks before the outside dries out. This is the next best way to fake the tender middle you get from drowning it in fat.
What it costs you. No sticking, but also no deep-fry effect. What you gain in softness, you lose in drama. Nobody will be scraping the tray for crispy bits, but at least you can eat two chunks without waving goodbye to your self-respect.
Paprika left in place - but more of it
With less fat to carry the seasoning, I double the paprika for a little more smoke and colour.
What it costs you. More visible red dust. Still not fooling anyone into thinking you used mayo. The spice sits on top, not sunk into a crust as in the real thing.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 216 | 137 |
| Protein | 4.9g | 6.5g |
| Fat | 17.6g | 8g |
| Saturated fat | 3g | 1.4g |
| Carbohydrate | 12.7g | 13.3g |
| Protein per 100 kcal | 2.3g | 4.7g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Jewish prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. sesame, eggs.
The method is in the book
I'll be honest - the original wins here if you're judging by crunch and sheer luxury. Mayonnaise or oil roasted cauliflower is a king among side dishes. The new version is lighter, tastes a bit more of lemon and sesame, and can be eaten in heroic amounts without fear. Just don't expect anyone to believe you roasted it in mayo. I do like the way the tahini runs down the sides, mind you, but the crunch is the first casualty. If that's the loss you can live with, it's not a bad trade.
The quantities and the method for this dish are in Authentic-ish Jewish, along with 52 more. It is not out yet. The swap kit is free in the meantime.