How to Squeeze Water Out of Cauliflower (3 Easy Steps)

how to squeeze water out of cauliflower

As a vegetable, cauliflower is known for its versatility. Cauliflower is a healthy vegetable that pairs very well with most dishes and can also serve as a base for several of them.

However, one challenge most people have with this beautiful vegetable is the amount of moisture it possesses, making learning how to squeeze water out of cauliflower a valuable skill for its lovers.

To squeeze water out of the cauliflower, first microwave the cauliflower for 5 minutes, or until the cauliflower is tender and steaming. Drain the water from the cauliflower and place it on a clean kitchen towel to dry. Wring out the towel to drain all of the extra water after the cauliflower has cooled a little.

This challenge is the primary reason for this article. This article will focus on several things about this remarkable vegetable, including how to squeeze water out of cauliflower. The article will also shed light on its uses and some of its health benefits.

Related: How to Thicken Mashed Cauliflower

What Is Cauliflower?

As we said earlier, cauliflower is a vegetable that belongs to the Brassicaceae family. This family include vegetables such as broccoli, kale, and cabbage.

The name cauliflower is derived from the Latin word ‘caulis’, which means cabbage with a flower.

The florets at the top of the cauliflower are called curds and are tightly clustered. The curd consists of tiny flower buds joined to a central stalk.

Cauliflower heads are kept away from direct sunlight to preserve their flavour. They are also kept away from sunlight to help prevent over-maturity. 

It is believed to have originated in Asia long ago. But it was also spotted in countries like Turkey and Italy as far back as 600 B.C.

This remarkable vegetable became popular in countries in Europe, such as France, around the mid-16th century.

Today, its popularity and acceptance have transcended continents and are readily available in countries like the United States, India, China, et cetera.

How to Squeeze Water Out of Cauliflower

To squeeze water out of cauliflower follow the below steps.

  • Microwave for 5 minutes, or until the cauliflower is tender and steaming.
  • Drain the water from the cauliflower and place it on a clean kitchen towel to dry.
  • Wring out the towel to drain all of the extra water after the cauliflower has cooled a little.

Different Ways to Eat Cauliflower

There are a couple of exciting ways to eat this vegetable, and we will be showing you some of them.

Remember, we spoke about the versatility of these unique vegetables; cauliflower can be used as toppings for several dishes. These are some of the exciting ways to eat cauliflower;

Cauliflower can be turned into rice using a food processor. To achieve this, pulse the food processor in short spurts until the mixture looks like couscous.

This meal only has about a quarter of the carbohydrates present in regular rice.

Adding a little olive oil and some browned onions to the cauliflower will help provide enough flavor to satisfy itself, and it can also serve as a base for other dishes such as stir-fries, beans, or anything else you would eat with rice.

Meat-eaters also seem to enjoy the taste of these roasted cauliflower bundles. The Dijon mustard rub concentrates on flavour as it burns, resulting in a heady dose of umami.

To lock in the flavour, prep and brush your cauliflower ahead of time, then let it stay at room temperature until you’re prepared to cook.

This low-fat, dairy-free version has a perfect look with creamy orange sauce due to the pureed cauliflower, vegan cheddar, and turmeric.

In addition, umami-packed miso paste and nutritional yeast are all present in the sauce to evoke the cheese’s savoury, nutty quality.

You can enjoy cauliflower in a crunchy salad like the cabbage. Cauliflower also makes a fabulous salad.

One of our favourite winter salads mixes it with fennel, white beans, and a tangy dressing for a beautiful mix of flavours and textures.

Or you can roast it plain or with toasty spice. Roasted cauliflower is easily one of the best ways to enjoy this remarkable vegetable.

Roast until crisp and caramelized, then toss with lemon and Parmesan. Delicious! Here are a few more ways to enjoy roasted cauliflower.

Tossed with pasta – Cauliflower also makes an excellent topping for pasta. Here’s a recipe that tosses it with toasted breadcrumbs and farfalle.

Read: How to Make Taco Bell Nacho Cheese Sauce

Health Benefits of Cauliflower

Countless research has proven that cauliflowers are incredibly healthy vegetables that can serve as a primary source of several nutrients.

Its properties can also help reduce the risk of numerous diseases such as cancer and heart disease.

This is an incredible meal to add to your diet for weight watchers. These are some of the health benefits of this beautiful vegetable;

The versatility of cauliflower is never in doubt, and you can also use it to replace grains and legumes in your diet.

This is another practical way to increase your veggie intake, especially for those on low-carb diets.

Cauliflower is significantly lower in carbs when compared to grains and legumes.

A cup of cauliflower, for instance, contains 5 grams of carbohydrates, while a cup of rice contains 45 grams of carbohydrates which is nine times the amount of cauliflower.

Cauliflower has several properties that might be helpful with weight loss. First, it is relatively low in calories, with only 25 calories per cup, so it is possible to eat it in abundance without gaining weight.

It can also be used as a low-calorie substitute for high-calorie foods, like rice and flour.

Finally, as an essential source of fibre, cauliflower helps slow down digestion and promotes feelings of fullness.

This is enough to automatically reduce the number of calories you eat throughout the day, an essential factor in controlling body weight.

The high water content present in cauliflower is another way cauliflower helps to reduce body weight.

It is a fact that 92% of cauliflower weight is made up of water. Therefore, taking lots of water-dense, low-calorie foods such as cauliflower is often associated with weight loss.

Cauliflower is also high in fibre, which is quite beneficial for our overall health. 

Fibre is vital as it is a source of feed for healthy bacteria in your gut, which helps reduce inflammation and promote digestive health.

Eating fibre-rich food, such as cauliflower, may help prevent digestive conditions like constipation, diverticulitis and inflammatory bowel disease.

Several studies have shown that diets high in fibre-rich vegetables like cauliflower are linked with a lower risk of several diseases, such as heart disease, diabetes and cancer.

Fibre also plays a vital role in obesity prevention due to its unique ability to promote fullness and reduce excessive calorie intake.

Healthy Cauliflower Recipes

Cauliflower Rice

Use grated and cooked cauliflower instead of white or brown rice. 

Cauliflower Pizza Crust

Using a food processor to pulse cauliflower and then making it into dough can be used to create a delicious and healthy pizza.

Cauliflower Hummus

You can use cauliflower in place of chickpeas in hummus recipes such as this.

Cauliflower Mash

Instead of making mashed potatoes, You can also use a low-carb cauliflower mash that is easy to make in place of mashed potatoes.

Cauliflower Tortillas

You can use a combination of pulsed cauliflower and eggs to make low-carb tortillas that can be used for several purposes, such as taco shell wraps, or burritos, as in this recipe.

Cauliflower Mac and Cheese

This makes mac and cheese a lot healthier. Use cooked cauliflower with milk, cheese and spices to make mac and cheese, like in this recipe.

Read: Can You Freeze Oaxaca Cheese


Learning how to squeeze water out of cauliflower is an important skill, and understanding the different ways to enjoy eating cauliflower makes it so much better.

So there you have your answers about how to squeeze water out of cauliflower perfectly and we hope you found the answer both helpful and enlightening.

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