Cauliflower Scampi in Lemon Garlic White Wine Sauce – needs only a handful of ingredients and is ready in less than 30 minutes. Weeknight winner!
My last cauliflower recipe – my Roasted Cauliflower Salad w/ Lentils & Grapes – was back in March, so you know I was due for another one. You guys continue to love on my Crispy Baked Cauliflower Tacos and my Buffalo Cauliflower Bites, so I can only assume you love this white veggie as much as I do. Today I’m bringing you this quick and easy pasta recipe with roasted cauliflower, lots of lemon, and a garlic white wine sauce. It comes together in less than 30 minutes, so it’s perfect for a weeknight. But it’s also classy enough for entertaining!
What is Scampi?
Scampi is a type of lobster, or more accurately, the meaty tail of a certain type of lobster. Here in the U.S. though, it generally refers to a dish made with shrimp in a sauce consisting of garlic, butter, and wine. Sometimes, breadcrumbs or Parmesan cheese are added as well. You can’t really go wrong with lots of garlic, lemon and wine, right?
Of course, we’re making this scampi without shrimp or lobster. Instead, I roasted cauliflower with olive oil and lemon juice until tender. It’s SO GOOD that it almost didn’t make it to the pasta…I was eating it straight from the pan! So, take note, that this roasted cauliflower by itself would make a great side dish for any other meal you’re planning too.
Cauliflower is a cruciferous vegetable and, although it is white in color, has many of the same health benefits that you find in the cruciferous green super food veggies like broccoli and kale. It contains many antioxidants, as well as being high in vitamins and minerals like vitamin C, K, B’s, folate, fiber, potassium, healthy omega-3 fats, and even protein.
Cauliflower and Breadcrumbs
Growing up we ate a lot of cauliflower. Back then I liked it best steamed, tossed in butter and breadcrumbs, and drizzled with malt vinegar. I know that might sound weird, but trust me, it was fabulous! Since I love cauliflower and breadcrumbs together so much, and because breadcrumbs and parmesan are sometimes used in scampi dishes, I added my own little version of this here. I blitzed hulled pumpkin seeds (which have a great cheesy like flavor that I LOVE in pesto) with nutritional yeast (also providing a cheesy flavor) in a coffee grinder. Sprinkled over the top of this Cauliflower Scampi in Lemon Garlic White Wine Sauce, it provides a similar texture and flavor all without dairy or carbs. (Not that I’m afraid of carbs – clearly I’m not – this is a pasta dish after all…just pointing out you can have that breadcrumb texture without bread when you desire.)
The sauce makes just enough so the noodles are coated, but not swimming in it. The perfect amount if you ask me. Light enough for a quick summer meal, but filling enough to be winter comfort food. Delicious all year round!
Cauliflower Scampi in Lemon Garlic White Wine Sauce
I hope you love this Cauliflower Scampi in Lemon Garlic White Wine Sauce as much as we do. If you make it, please come back and leave me a comment below with your feedback. You can also find me on social media. Be sure to tag @veggie_inspired and #veggieinspired so I’m sure to see it. Enjoy!
- 1 head cauliflower (chopped into bite size florets)
- 1/2 tsp Himalayan pink salt
- 2 tbsp olive oil (divided)
- 1 tbsp lemon juice
- 3 cloves garlic (minced)
- 1/2 cup dry white wine
- juice of 1 lemon
- 1 cup low-sodium vegetable broth
- handful fresh parsley (chopped)
- pinch red pepper flakes
- 1/2 lb linguine* (cooked according to package directions) (or pasta of choice - spaghetti or even zoodles would work)
- 2 tbsp pepitas (hulled pumpkin seeds)
- 2 tbsp nutritional yeast
Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and set aside.
Toss the cauliflower florets in 1 tbsp olive oil, 1 tbsp lemon juice and 1/2 tsp salt. Spread onto the prepared baking sheet in one even layer and bake for 15 minutes. Shake the pan to toss the cauliflower around, let it settle back into an even layer, and bake another 10 minutes.
Meanwhile, cook the linguine according to package directions.
While the pasta and cauliflower are cooking, heat 1 tbsp olive oil over medium heat in a large pan on the stove. Add the garlic and sauté 1 minute. Add the white wine and simmer 3-4 minutes until the liquid reduces a bit.
Add the lemon juice and broth and simmer 5 minutes.
When the cauliflower is done, toss it into the white wine sauce. Add the cooked pasta and toss to combine. Add the fresh chopped parsley and red pepper flakes. Taste and adjust seasonings. Add a little more lemon juice or salt if needed.
In a coffee grinder or small food processor, grind the pepitas with the nutritional yeast into a course powder.
Sprinkle the pepita mixture, if using, over the cauliflower and linguine and serve immediately.
*Use gluten free pasta if desired.
More Easy Dairy Free Weeknight Winners: