• Home
  • Food
  • Flower Power – All about Cauliflower for Babies

Flower Power – All about Cauliflower for Babies

‘Cauliflower is nothing but Cabbage with a college education’

~ Mark Twain

If you found the above quote funny, you’re not alone. However, there’s an underlying truth to this seemingly-frivolous quote by one of the greatest American writers of all time.

 Namely, that in Victorian times, buying cauliflower was considered as nothing short of being an ‘extravagance’!

Luckily for us, Cauliflower is not all that expensive today. In this article, we have carefully compiled for you an extensive plethora of information about the Cauliflower, especially information pertaining to the Benefits of Cauliflower for Babies. In it, you will find everything ranging from the Nutritional Value of Cauliflower, to some pretty cool Cauliflower Rice Recipes for Baby.

Get started, with a closer look at the Nutritional Value of Cauliflower!

Table of Contents:

  1. Cauliflower for Babies: The Nutritional Value of Cauliflower
  2. The Benefits of Cauliflower for Babies
  3. Cool Cauliflower Recipes for Baby

Cauliflower for Babies: The Nutritional Value of Cauliflower

Cauliflower falls into the category of vegetables called ‘Cruciferous Vegetables’. Other ‘veggies’ that belong to this family are Broccoli, Kale and Collard Greens. That being said, apart from its most ‘distinctive, flowery’ outward appearance, it is packed with a host of beneficial nutrients, too.

Whether it’s ‘purple’ cauliflower or the regular variant of cauliflower found in the market, the following are some of the nutrients you will find packed into a mere ‘cup’ of cauliflower:

  • Potassium – 320 mg
  • Thiamine – 0.054 mg
  • Sodium – 32.1 mg
  • Iron – 0.449 mg
  • Phosphorus – 47.1 mg
  • Traces of Essential Minerals – Manganese, Copper, Selenium

Note: The appropriate time that you want to introduce cauliflower to your baby is when they have turned 6 months old. That is, when their digestive system is mature enough.

The Benefits of Cauliflower for Babies

If you have ever found yourself asking, ‘Is Cauliflower Good for Health?’, this section will quell any doubts you might have had. Needless to say, it most certainly ‘is’ good for health!

Presenting the benefits of cauliflower for babies, that will make you see this ‘cool’ looking veggie, in a completely different light.

  1. Great for the Skin
  2. Apart from the wonderful nutrients touched upon in the earlier section, cauliflower also contains ‘sulforaphane’, that will protect Baby’s skin from those harmful UV rays.

    Bonus Fact: This wonderful nutrient also helps prevent things like ‘inflammation’ and ‘cellular damage’.

  3. It has Vitamin C, too!
  4. We all know the wonderful benefits of Vitamin C, when it comes to boosting immunity, However, there’s something more it does, too.

    Cool Fact: Vitamin C helps in the absorption of ‘iron’ from plant foods.

    Tip: That is exactly why you want to pair that cauliflower with veggies like mushrooms and beans, so as to maximize the absorption of Iron.

  5. Helps prevent stomach issues
  6. Babies are prone to stomach ailments of all kinds. Luckily, that’s where we can count on the cauliflower to be a force to reckon with!

    Cool Fact: Not only will cauliflower boost Baby’s digestion, it will also help in eliminating toxins from their body.

  7. Healthy Teeth and Bones
  8. Yet another wonderful benefit of this nutrient-dense vegetable!

    Cool Fact: It’s the ‘phosphorus’ content in the cauliflower that is responsible for the development of healthy bones and teeth.

  9. A great Low Calorie Food
  10. In this age, finding foods that are low in calories is the need of the hour, with obesity rates rising like never before. Luckily, the humble cauliflower makes for an absolutely ‘guilt-free’ meal for your little ones.

Cool Cauliflower Rice Recipes for Baby

Are you in the habit of feeding your baby Rice? Want some cool Cauliflower Rice Recipes for Baby? You’ve come to the right place!

Cauliflower Rice Recipe for Baby #1: The Quintessential Cauliflower Rice

Cauliflower Rice for babies, makes for one of the most wonderful ‘first foods’ they can have.


  • 1 cauliflower – small
  • Rice – 3 tbsp
  • ¼ tsp cumin seeds
  • Tomatoes – chopped
  • 1 tsp ghee
  • 2 tsp chopped beetroot
  • 1 tbsp Black eyed pea. Note: These need to have been soaked overnight.
  • ¼ tsp pepper
  • ½ tsp turmeric
  • ½ tsp powdered nuts
  • Salt
  • Water – 1.5 cups
  • A hint of Asafoetida


  • Toss the florets of cauliflower into water boiling with the salt and turmeric. Then let it ‘be’ for 10 minutes. On the side, as you do this, you want to soak the rice.
  • Add the ghee, cumin and tomatoes to a pan. To this you want to add the boiling hot cauliflower florets.
  • Now add the black eyed peas, asafoetida and beetroot. Then add that dash of asafoetida, along with the pepper powder and turmeric powder.
  • Now is the time you want to add that rice and water, before cooking the entire mixture on medium flame for 8 whistles.
  • Finally, you have your Cauliflower Rice. Make sure you mash it well before serving it to Baby!

Cauliflower Rice Recipe for Baby #2: Cauliflower Rice with Tomato Sauce, Feta and Parsley

Speaking of ‘innovative’ Cauliflower Rice Recipes for Baby, this one’s next level.


  • Cauliflower florets – 500g
  • Fresh parsley
  • Onion – 1, minced
  • Tomato pulp – 400 ml
  • Feta cheese – some cubes
  • Clove of Garlic – 1, minced


  • Steam the florets of cauliflower for around 8 minutes, till they are soft.On the side, cook the rice. Also, saute the garlic and onion in a pan for a few minutes.
  • To this pan,you want to add some water and the tomato pulp, before leaving to simmer gently.
  • After the cauliflower has been cooked, you want to add it to the ‘tomato sauce’. Add the parsley, and mix well.
  • Toss the feta cubes, and let the mixture simmer.
  • That wonderful cauliflower rice in tomato sauce is ready! Tip: Don’t forget to season well with salt and pepper, after adding some fresh parsley!

  By now, we are sure that you see the cauliflower in a completely different light. Needless to add, you will never think of that ‘flower bhaji’ made in your home, in quite the same way again. Whether it necessitates a trip to the local vegetable vendor or the supermarket, make sure you get some fresh Cauliflower to serve as the primary ingredient for Baby’s next meal!


  1. Mayo Clinic Health System

  3. MedicalNewsToday

Follow Us

Get Update

Subscribe our newsletter to get the best stories into your inbox!