Cauliflower Wheat Gnocchi
Cauliflower Wheat Gnocchi combines cauliflower and wheat flour as primary ingredients. This recipe is a spin-off of the traditional potato gnocchi I have made for years and the Trader Joes brand that is so popular.
Post Date: January 06, 2024
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
This innovative twist on traditional gnocchi replaces the potato content with cauliflower, a cruciferous vegetable known for its versatility and mild flavor. The cauliflower is likely steamed or boiled, then finely processed and combined with wheat flour to form a dough. Traditional additional ingredients such as eggs and parmesan cheese are replaced with aquafaba and nutritional yeast for flavor and binding.
The resulting dough is shaped into small dumplings, similar to traditional gnocchi, before being cooked by boiling. The use of cauliflower can add a subtle vegetable flavor and may contribute to a lighter, lower-carb alternative to classic potato-based gnocchi.
Grocery List
Produce
cauliflower
Pantry
aquafaba
nutritional yeast
wheat flour
Misc
salt and pepper to taste
Add-Ins and Substitutions
You can add up to 1/2 cup of potato to enhance the texture but it is not necessary.
Storing
Store the leftovers in an airtight container in the refrigerator for up to five days.
Gnocchi can be made and shaped, then frozen before cooking for up to 2 months. Lay gnocchi in a single layer on a sheet tray, freeze then, place in a freezer bag.
Reheat in the microwave with a bit of water or vegetable broth to the desired consistency.
Nutrition 411
Potatoes contain a good amount of carbs and fiber, as well as vitamin C, vitamin B6, potassium, and manganese. Their nutrients can vary depending on the type of potato and cooking method. Potatoes contain antioxidants, which may reduce the risk of chronic disease. Potatoes contain resistant starch, which may improve blood sugar control, digestive health, nutrient absorption, and satiety. Studies show that potatoes can increase satiety and decrease hunger, thanks to their fiber content and high density. (Trusted source.)
Cauliflower has become increasingly popular. It can substitute for starchier foods like rice and even pizza dough. One cup of chopped cauliflower (107g) provides 27 calories, 2.1g of protein, 5.3g of carbohydrates, and 0.3g of fat. This veggie is versatile and non-starchy. It contains a high amount of fiber, which is important for digestive health and may reduce the risk of several chronic diseases. Cauliflower is a great source of vitamin C, vitamin B6, and magnesium. Cauliflower provides a significant amount of antioxidants, which are beneficial for reducing inflammation. Whether you eat it raw, roasted, or riced, cauliflower offers a lot of bang for your nutritional buck. (Trusted source).
Cauliflower Wheat Gnocchi
Equipment
- Cutting Board with Scrapper
Ingredients
- 1 16- ounce bag frozen cauliflower florets or cauliflower rice or about 5 cups fresh
- 1 cup whole wheat flour
- aquafaba from 1 15oz. can About 3/4 cup
- 1 tbsp Nutritional Yeast
- ½ teaspoon salt optional
Instructions
- If using fresh cauliflower, bring a pot of water to boil. Add cauliflower, cook for 5-8 minutes until tender. Drain. If not using fresh cauliflower, move to step 2.
- Lay cauliflower on a clean towel and allow to cool for 5-10 minutes. Squeeze ALL water out.
- Place cauliflower in a food processor. Pulse until it is pureed (like mashed potatoes) using aquafaba to blend smooth. Add Nutritional Yeast, flour, and salt. Pulse until a soft, sticky dough forms adding a bit more flour as needed.
- You can replace step 3 by pureeing the cauliflower in a high-speed blender using aquafaba to blend until smooth. Place flour on a work surface. Make a well in the flour, add cauliflower to the well, sprinkle on Nutritional Yeast and salt. Work in the flour with your hands and a scarper until the dough is formed.
- Rest the dough for 10 minutes covered with plastic wrap on a floured work surface. Cut into sections. Roll each section into a rope. Cut each rope into little gnocchi pieces (about 1-inch pieces).
- Boil water in a medium size pot. Working in batches, add the gnocchi. When it floats to the top, cook for another 1-2 minutes. Move to a serving bowl. When all are cooked top with sauce. Thin the sauce out with some gnocchi water. Top with grinds of pepper and chopped parsley.
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