If you know me, you know I’m a huge fan of simple dishes that deliver massive flavour without hours of work. Today’s recipe is exactly that: Italian caramelised Fried Cauliflower with Garlic and anchovies.
Honestly... you’re in for a treat. Golden, crispy, garlicky... it’s everything you want in a snack, side, or even a full-on vegetarian meal if you like.
About this fried cauliflower recipe.
This recipe is straight-up Italian comfort food, and once you try it, you’ll find yourself making it on repeat.
Insalata di Cavolfiore Calda or hot Italian fried cauliflower salad, is on the menu at so many of the gorgeous restaurants in Tuscan and Latium.
Usually it's prepared in large batches ahead of time and then portions are warmed up as requested. This is my family sized portion.
It's amazing served as a side dish with steak pizzaiola, basil pesto or tomato and mascarponi pasta or Tuscan chicken. You might also like to have it as part of a light meal with broccoli salad, garlic soup or even this hot canned tuna recipe.
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Ingredients
There aren't a lot of ingredients in this delicious fried cauliflower recipe. You can throw this together in about 20 minutes.
- olive oil
- anchovies
- dried red chilli flakes
- garlic
- scallions (spring onions)
- cauliflower
- Dijon (or similar) mustard
- Salt and pepper to taste
- parsley
See recipe card for quantities.
Step by Step Photos
Check out my step by step photographs below and see just how easy it is to throw this together.
- Step 1: Heat the olive oil over a medium heat and stir in the anchovies and chili flakes. Fry for about 30 seconds.
- Step 2: Stir in the chopped garlic and scallions (spring onions) and fry for another minute.
- Step 3: Turn the heat up to medium-high and add the cauliflower and Dijon mustard.
- Step 4: Cook for about 5 minutes or until the cauliflower is just cooked through and turning a golden brown. Stir often so that it cooks evenly.
- Step 5: Season with salt and pepper to taste and garnish with the chopped parsley.
Why You’ll Love Italian Fried Cauliflower
- It’s fast. We’re talking about 20 minutes from start to finish.
- It’s simple. Basic, affordable ingredients you probably already have.
- It’s insanely moreish. Crispy edges, tender inside, and that hit of garlic and anchovies.
- It’s versatile. Serve it as a snack, a side dish, or pile it into sandwiches or wraps.
In Italy, especially down south, you’ll find variations of fried cauliflower everywhere. Sometimes battered, sometimes just dusted with flour — always delicious.
Today, I’ll show you a version that’s light, crispy, and absolutely packed with flavor.
Variations
Want to mix it up a bit? Here are a few of the other versions I have come across.
Cheesy version: Grate over a little Parmesan right before serving. (Not traditional, but delicious!)e! (placeholder for in-content link)
Spicy version: Add fresh red chilies instead of or with the dried chili flakes. Make it as spicy as you like.
Herby version: Mix chopped fresh basil, thyme, or oregano with the parsley.
Equipment
All you need for this fried cauliflower recipe is a frying pan and spatula. A good, sharp knife will come in handy for chopping the garlic and scallions and cutting the cauliflower.
Storage
If you have leftovers, you can store them covered with cling film in the fridge for 3 to 4 days. You can serve this cold or heat it up in a pan until hot which I recommend.
Top Tip
Watch the cauliflower as it cooks. You don't want to overcook it. The fried cauliflower is ready when tender but it should not be mushy and still have a bit of a bit to it.
Related
For a light lunch, team this fried cauliflower with one of these.
Looking for a good main dish to go with your fried cauliflower?
Try all of these. You'll love them!
Recipe
Italian Fried Cauliflower With Anchovies and Garlic
Ingredients
- 3 tablespoon olive oil
- 6 anchovies, finely chopped
- 1 teaspoon dried red chilli flakes
- 6 cloves garlic - finely chopped
- 2 scallions (spring onions) - finely chopped
- 1 head of cauliflower - cut into bite sized pieces
- 1 tablespoon Dijon (or similar) mustard
- Salt and pepper to taste
- 3 tablespoon parsley - finely chopped
Instructions
- Heat the oil over medium high heat.
- When hot, add the anchovies and red chilli flakes.
- Fry until the anchovies break down into a paste and then add the garlic and spring onions.
- Stir this all up to combine and toss in the cauliflower and Dijon mustard.
- Continue frying until the cauliflower is cooked through but not soft. It should still have some bite to it.
- Season with salt and pepper to taste and sprinkle in the parsley.
- Serve immediately or set aside until you are ready to serve. You can make this salad a few hours ahead of time and then just heat it up.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 146Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 5mgSodium: 324mgCarbohydrates: 8gFiber: 4gSugar: 3gProtein: 5g