Make cauliflower the star of the show with this delicious one-pan honey soy bake

Honey soy cauliflower

Credit: Lucy Tweed

Strong Women


Make cauliflower the star of the show with this delicious one-pan honey soy bake

By Lauren Geall

2 years ago

2 min read

Enjoy everything the humble cauliflower has to offer with a generous helping of this honey soy bake with rice. 


Cauliflower is one of those ingredients that used to sneak up everywhere. From being used to make ersatz pizza bases to offering a ‘healthier’ alternative to white rice, cauliflower has been scapegoated as a low-calorie alternative to carbs.

It’s a veg that really has been done dirty by diet culture when, in fact, there are so many reasons that we should be eating more of it. Rather than mincing it up to create tasteless and often joyless dishes, the key to enjoying the power of cauliflower is to get creative – and this delicious honey soy recipe does the job perfectly.

Beyond being incredibly versatile, cauliflower is loaded with nutrients. It’s brimming with vitamins C and K (important for maintaining strong bones), as well as choline – a nutrient that your brain uses to regulate memory, mood and other functions. It’s also a source of antioxidants, which means it contains anti-inflammatory properties. Oh, and its high water and fibre content can aid digestion.

Fresh from Lucy Tweed’s new cookbook Every Night Of The Week Veg, this one-pan dish combines chunky cauliflower wedges and baked rice with a sweet and salty sauce (featuring miso, soy, sesame and honey) for the perfect mouth-watering dish. You can serve it with a side of wilted greens cooked in garlic for an extra dash of flavour, or let the cauliflower and rice do all the talking. Dinner, sorted.  


Ingredients

  • 70g white miso paste 
  • 2 garlic cloves, crushed 
  • 60ml honey
  • 2 tbsp soy sauce 
  • 2 tbsp rice vinegar
  • 2 tsp sesame oil
  • 2 spring onions (scallions), finely chopped, whites and greens separated 
  • 8 cm piece of ginger, peeled and julienned 
  • 1 large cauliflower, cut into 8 wedges
  • 3 tbsp extra virgin olive oil
  • 440g white rice 
  • ½ tsp Chinese five-spice 
  • ½ tsp fine salt
  • 1 tsp sesame seeds  

Method

  1. Preheat the oven to 200°C (400°F) fan-forced.
  2. Blend the miso, garlic, honey, soy, rice vinegar, sesame oil, spring onions (white parts only) and a quarter of the ginger in a food processor until smooth.
  3. Toss the cauliflower through this mix, making sure to coat it really well.
  4. In a large roasting tray big enough to fit the cauliflower in a single layer, combine the olive oil, rice, remaining ginger, Chinese five spice and salt.
  5. Cover with 3 cups (750 ml) of water and gently shake the pan to level out the rice. Place the cauliflower into the water, then cover tightly with foil.
  6. Bake for 20 minutes, then uncover and bake for a further 25 minutes, basting with any remaining marinade for the final 5 minutes. Serve with sesame seeds and the green parts of the spring onions. 

Every Night of the Week Veg: Meat free beyond Monday; a zero-tolerance approach to bland by Lucy Tweed (Murdoch Books, £18.99) is out now


Image: Lucy Tweed

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