Roasted cauliflower is one of my favorite vegetables and here I have paired it with a creamy mustard tarragon sauce with roasted red peppers, arugula and pasta for a perfect side dish to any meal. You can easily make this into a main meal dinner with a little bit of grilled chicken, fish or beans.
Roasted vegetables are simple to prepare and almost always one of my weekly meal prep tasks. Roasting up a variety of vegetables that can be used in salads, as side dishes, added to pastas, soups or added to wraps is a great way to help you get those veggies on your plate!
A common question I get from some of my clients is do white vegetables have any nutritional value? The answer is yes! Cauliflower is a great source of both folate and vitamin B6 and is also a rich source of antioxidants or phytochemicals in particular isothiocyanates and indoles. Isothiocyanates and indoles have been suggested in research that they may help with suppressing the harmful effects of carcinogens in the body.
Roasting the cauliflower will help preserve some of its beneficial nutrients versus cooking in water where you can have nutrients being leached out into the cooking water. So do not shy away from white vegetables as they can offer an array of nutrients!
Arugula has a slight peppery taste and is a great source of beta carotene and folate. You often can find it raw in many salads. In this recipe the arugula is tossed in with the pasta at the end of cooking and will slightly wilt from the heat. Gently cooking or heating the arugula will help to increase the absorption of beta carotene in your body.
The mustard tarragon sauce is simple to make. While the cauliflower is roasting you simply mix together in a small saucepan the mustard, cornstarch and broth and cook for 10 minutes. The sauce is then added to the pasta along with the Parmesan cheese and tarragon.
I made this dish using the Flavis line of pastas. Flavis products are gluten free, low protein, low sodium, low potassium and low phosphorous. A great option for those with chronic kidney disease or celiac disease. Their pasta is also a great source of dietary fiber. To learn more about their products you can visit their website here.
Fusilli with Roasted Cauliflower, Peppers and Arugula in a Mustard Tarragon Sauce
Author: Brittany Sparks
Makes: 12 (1 Cup) Servings
Prep Time: 10 min
Cook Time: 40 min
Total Time: 50 min
1 lb Flavis Fusilli Pasta
3 Cups Cauliflower Florets cut into 1 inch pieces
1/4th cup Olive Oil + 1 Tbsp
1 Medium Onion, Diced
1 Tbsp Cornstarch
4 Cups No Added Salt Chicken or Vegetable Broth
3 Tbsp Dijon Mustard
1/4th Cup Parmesan Cheese, Grated
1 Tbsp Chopped Fresh Tarragon
1/4th Tsp Salt
1/4th Tsp Ground Pepper
1 Cup Arugula
½ Cup Canned Roasted Red Peppers, Drained and Chopped
Cook pasta according to package directions.
Heat oven to 400 degrees. Toss cauliflower in 1 tablespoon of olive oil and place on a baking sheet. Bake at 400 degrees for 15 minutes. Remove from the oven and stir for even browning. Place back in the oven and cook for 10 more minutes or until they turn golden brown. Remove and set aside for later use.
In a large skillet heat 1/4th cup olive oil over medium heat. Add the onion and sauté for 6-8 minutes or until the onions are translucent and start to turn golden brown.
Mix the cornstarch in 1 cup of the broth and stir to combine. Add it to the skillet along with the rest of the broth. Add in the Dijon mustard and whisk to combine. Bring the mixture to a boil and cook over medium heat for 10 minutes stirring occasionally.
Remove the sauce from the heat and stir in the Parmesan cheese, tarragon, salt and pepper. Stir to combine.
Toss the sauce with the cooked pasta, arugula, cauliflower and red peppers. Serve immediately.
Serving Size (1 Cup):
Calories 231, Total Fat 6.8 g, Saturated Fat 1.5 g, Sodium 240 mg, Total Carbohydrate 41 g, Dietary Fiber 4 g, Protein 2.6 g, Potassium 188 mg, Phosphorous 54 mg, 49 mg Calcium.
This post is sponsored by Flavis. Their products are tasty and great for those with chronic kidney disease as they are low in protein, sodium, potassium and phosphorous! All thoughts and opinions expressed in this post are my own. Thank you for supporting the brands that make Nutrition by Brittany possible!