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Smooth, mild, and incredibly versatile, cauliflower puree is great for babies starting solids but can be enjoyed just as well stirred into family meals, sauces, or served as a nutritious side dish.
Whether you're preparing a first puree for your baby or looking for an easy way to add more vegetables to everyday meals, this recipe for cauliflower puree is one to keep on hand.
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Reasons to Love This Puree
- Blends to a smooth, creamy texture
- Works for babies, toddlers, big kids and adults
- Easy to mix with other foods
- Freezer-friendly
Choosing and Storing Cauliflower
When buying a cauliflower look for one that
- Is creamy white in colour and blemish-free
- Has firm and densely packed florets
- Feels heavy for its size
- Has fresh green leaves.
Once purchased, keep your cauliflower refrigerated
- Whole: Store unwashed in the fridge for up to 1 week.
- Cut: Store chopped cauliflower florets in an airtight container and use within 2-3 days.
Step By Step Instructions and Cooking Tips
As the nutrients in cauliflower are water-soluble they can leach into the water during cooking. For this reason, it is best to cook the cauliflower in as little water as possible, doing this also avoids the cauliflower becoming waterlogged.
- Prepare: Remove the base and outer leaves, wash and chop the cauliflower into small, evenly sized pieces (around 1 cm)
- Cook: Add the cauliflower to a saucepan with ¾ cup (180ml) boiling water. Cover and simmer for 10-15 mins, or until tender.
- Blend: Use a slotted spoon to transfer the cauliflower to a blender or food processor. Blend until smooth, adding a little of the cooking liquid (or baby milk) id needed.
- Flavour: If making for a family side dish, rather than a baby puree, when blending add butter salt and lemon to taste.
Serving Suggestions
- Side Dish: Blend with butter, salt and seasoning for a tasty side dish. It works with most dishes you would serve with mashed potatoes, such as; chicken, steak, lamb, fish or scallops.
- Veggie Boost: Stir through cheese sauces (like in this cauliflower mac and cheese recipe),mashed potatoes, soups and even baked dishes. Encouraging kids to see how vegetables can be used in different ways helps build familiarity and confidence with food.
- Baby food: Serve cauliflower puree on its own or mix with other baby purees.
Storage Instructions
- Refrigerate: Allow the puree to cool, then store in an airtight container in the refrigerator for up to two days.
- Freeze: Spoon cooled puree into ice-cube trays and freeze until solid. Transfer frozen cubes to a freezer-safe container or freezer bay. Defrost overnight in the fridge.
Recipe FAQs
Cauliflower puree is suitable as an early stage food once your baby is developmentally ready to start solids, which is typically around 6 months of age.
For informational purposes only. Every baby develops at their own pace. Always make informed decisions for your child and seek personalised advice from a qualified health professional if needed
Cauliflower's mild flavour makes it easy to pair with most savoury and mildly sweet purees. Try combining it with
broccoli puree
carrot puree
pea puree
sweet potato puree
pumpkin puree
brown rice
pasta and cheese sauce
quinoa and cheese sauce
lentil puree
salmon puree
chicken puree
apple puree
Yes. replace the butter with olive oil. Start with a small amount and blend until smooth., then adjust to taste. You can also change the herbs and spices or add a squeeze of lemon juice for extra flavour. The recipe is very flexible and easy to adapt to different flavour preferences and dietary needs.
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Cauliflower Puree
Equipment
- Food Processor, Blender or Immersion (stick) blender
Ingredients
- 1 Medium Cauliflower
- 180ml (¾ cup) Water
Extra ingredients if making as a side dish
- 42g (3 tbsp) Butter
- 1 tsp Salt (or to taste) * Do not add for baby
- 1 tsp Fresh Thyme (optional)
- Cracked Black Pepper (to taste)
Instructions
- Remove the base and outer leaves from the cauliflower and wash. Chop into small 0.5 - 1 cm (0.2-0.3 inch) pieces. Don't worry about keeping florets intact
- In a large pot, bring ¾ cup (180ml) of water to a boil. Add the cauliflower; bring back to a boil. Cover, reduce the heat to low and steam for 10-15 minutes, or until the cauliflower is very tender.
- Use a slotted spoon to transfer the cauliflower to a food processor. Blend until smooth adding some of the cooking liquid if needed (alternatively add baby milk).
If making as a side dish
- Add the butter and blend until smooth. Add salt and pepper, adjusting seasoning to suit taste. Add the thyme and process until just combined.
Karen
I love the idea of adding this to sauces. Do you taste it? My little one is so fussy.
Amy
Thanks Karen, it all depends on how much you add. Start with a little and add a little more each time 🙂