Cauliflower Piccata
Diet Category: Vegetarian • Gluten-Free* • Low-Carb • Mediterranean-Inspired • Vegetable Main
*Check that the vegetable stock and packaged seasonings are certified gluten-free if required.
Introduction
This Cauliflower Piccata transforms thick slices of cauliflower into a flavour-packed vegetarian main with a buttery lemon, garlic and caper sauce. Inspired by classic piccata flavours, it combines roasted or pan-cooked cauliflower with shallots, garlic, fresh lemon and briny capers for a delicious balance of savoury, tangy and fresh flavours.
Cauliflower makes a satisfying low-carb alternative to traditional piccata dishes, while olive oil, oregano, garlic and lemon give the recipe a Mediterranean-inspired feel. A little butter adds richness to the sauce, and cornstarch helps create a silky consistency that coats the cauliflower beautifully.
Naturally vegetarian, low-carb and gluten-free when made with suitable stock, this easy cauliflower piccata is ideal for a meat-free dinner or vegetable-forward main course. Serve it with a fresh salad or other low-carb vegetables, or add potatoes, rice or crusty bread when you want a more substantial meal.
Benefits of the Main Ingredients
Cauliflower
Cauliflower is a low-carbohydrate cruciferous vegetable providing fibre, vitamin C, vitamin K and folate. Like other cruciferous vegetables, it also contains naturally occurring glucosinolates. Its mild flavour makes it particularly good at absorbing the lemon, garlic and caper sauce.
Extra Virgin Olive Oil
Olive oil provides predominantly monounsaturated fat, particularly oleic acid. Extra virgin olive oil also contains vitamin E and naturally occurring polyphenols and is one of the principal fat sources traditionally associated with Mediterranean-style eating.
Lemon
Fresh lemon is central to the characteristic piccata flavour, providing both acidity and freshness. Lemon juice is naturally rich in vitamin C, while thin lemon slices intensify the citrus flavour throughout the sauce.
Garlic
Garlic provides a strong savoury flavour that pairs particularly well with lemon and olive oil. It also contains naturally occurring sulfur-containing compounds.
Shallots
Shallots develop a delicate sweetness as they cook, balancing the acidity of the lemon and saltiness of the capers. They also provide naturally occurring flavonoid and sulfur-containing plant compounds.
Capers
Capers provide the distinctive salty, tangy flavour associated with piccata. They contain naturally occurring polyphenols, including quercetin, although they're typically high in sodium because they're preserved in brine or salt.
Butter
Butter adds richness and helps create the silky texture of the piccata sauce. It is a source of saturated fat, so the quantity can be adjusted or some of the butter replaced with additional olive oil when a lower-saturated-fat version is preferred.
Oregano
Dried oregano contributes a classic Mediterranean flavour and contains naturally occurring aromatic oils and polyphenol plant compounds.
Vegetable Stock
Vegetable stock forms the savoury base of the lemon-caper sauce. Sodium levels vary considerably between brands, so lower-sodium stock can be used when preferred.
Cornstarch
Cornstarch acts primarily as a thickener, helping turn the vegetable stock, lemon and butter into a light sauce that coats the cauliflower. Only a small amount is required, keeping the overall carbohydrate contribution relatively modest.