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    Home » Recipes » Instant Pot Recipes

    Instant Pot Cauliflower

    Published: Jun 29, 2021 · Modified: Jan 12, 2022 by Jenny Meier

    Jump to Recipe

    Perfectly cooked Instant Pot cauliflower served with a creamy tomato and coconut-milk sauce. Everything cooks in the pressure cooker, in just 2 minutes!

    whole head of steamed cauliflower in a bowl with tomato coconut milk sauce

    This Instant Pot cauliflower is a stunning vegan/vegetarian main dish or a filling side dish. A whole head of cauliflower steams perfectly in a pressure cooker in just 2 minutes!

    You can choose to serve plain steamed cauliflower instead, with just butter and salt (also delicious).

    Or you can jazz it up with a creamy tomato & coconut milk sauce lightly spiced with garlic, cumin, coriander and just a pinch of cinnamon. Generously garnished with cilantro or parsley, this dish is so flavorful, healthy and easy!

    If you're looking for more easy Instant Pot veggies, try these favorites:

    • bowl of sliced, cooked cabbage with lemon slices and chopped parsley
      Instant Pot Cabbage
    • a bowl of collard greens cooked in the Instant Pot with onion, tomato paste and garlic
      Instant Pot Collard Greens (vegetarian)
    • A plate of Instant Pot Steamed Broccoli
      Instant Pot Steamed Broccoli (Fresh or Frozen)

    Why This Recipe Works

    • The cauliflower is perfectly cooked, tender but not mushy
    • A simple tomato & coconut milk sauce adds tons of flavor and turns this dish into a main course
    • Includes instructions for plain steamed cauliflower (whole head or florets)
    • Vegan

    Ingredients

    individual ingredients for cauliflower recipe: cauliflower, olive oil, garlic, crushed tomato, coconut milk, spices, cilantro or parsley

    Step-By-Step Instructions

    First, trim the stem off of the cauliflower. This opens up the bottom, so steam can rise up into the vegetable.

    cauliflower on a cutting board with the stem cut off

    Step 1: Saute garlic
    Step 2: Add tomatoes and spices
    Step 3: Set the cauliflower in the Instant Pot and spoon sauce over the top
    Step 4: Cook on high pressure for 2 minutes, instant release. Take the cauliflower out and stir in coconut milk.

    • ingredients in the instant pot
    • instructions for steaming cauliflower in a pressure cooker

    Serve the whole cauliflower in a serving bowl, surround by the tomato and coconut milk sauce.

    head of steamed cauliflower in a bowl with a spoon surrounded by tomato coconut milk sauce

    What to Serve with This Recipe

    Rice: Brown or white rice soaks up this sauce nicely. Consider using pre-cooked frozen rice to make this dinner really easy (check the freezer section at the grocery store)

    Naan or Pita bread: Fluffy, warm bread is perfect for sopping up the sauce. If you're feeling ambitious, make homemade yogurt flatbread.

    Pasta: Serve the cauliflower and sauce on a bed of orzo, egg noodles or fettuccine. Add a can of briefly sauteed chickpeas and wilted baby spinach to make the pasta even yummier.

    Chicken Thighs: Grilled or roasted, chicken thighs are so good with this meal (or buy a rotisserie chicken).

    How Long Do You Steam Cauliflower?

    In a pressure cooker, a whole head of cauliflower (weighing around 2 pounds) steams in just 2 minutes at high pressure. The texture will be fork tender, but not mushy. Make sure to quick release the pressure immediately, or the vegetable will overcook.

    Cauliflower florets only need to steam for "0" or "1" minute at high pressure in the Instant Pot.

    Florets Cooked at "1" Minute = larger florets are tender, smaller florets are very soft (easy to mash with a fork)

    Florets Cooked at "0" Minutes = larger florets are easy to pierce with a fork but still have some firmness, smaller florets are tender but not mushy

    It's better to error on the side of under-cooking, rather than overcooking Instant Pot vegetables. If the cauliflower isn't soft enough for you, just set the lid back on the pot and let it steam longer in the residual heat.

    FAQs About Pressure Cooker Cauliflower

    Can I Pressure Cook a Head of Cauliflower Without the Sauce?

    Yes. Trim the head of cauliflower as this recipe states, then just add ½ cup water to the pressure cooker. Set the head of cauliflower on a trivet in the Instant Pot and cook for 2 minutes at high pressure, with a quick release. Flavor the cauliflower with butter, salt or other favorite seasonings.

    Can I Make This Recipe With Florets?

    You can, but the cooking time needs to decrease. Florets cook in "0" or "1" minute (see details in the "How Do You Steam Cauliflower" section above). Because the sauce would be also be cooking for a shorter amount of time, you might need to simmer it for a few minutes after the coconut milk is added to cook off some of the raw tomato flavor.

    Don't I Need to Add Water to This Recipe?

    No, I've tested this recipe several times and it cooks best without water added. Water would dilute the sauce and isn't necessary because the cauliflower only cooks for 2 minutes. If this recipe were to cook longer in the Instant Pot, you'd probably need to add water to the tomato sauce to avoid the burn notice.

    What If the Cauliflower is Too Firm After Cooking?

    I've found that 2 minutes is the perfect cooking time for a head of cauliflower that weighs around 2 pounds. It's tender, but not at all mushy. However, if the cauliflower is too firm for your liking after cooking for 2 minutes, just set the lid back on the Instant Pot after releasing the pressure and let it rest in the residual heat until the veggie softens more.

    Can I Freeze Steamed Cauliflower?

    Yes. Just let the steamed cauliflower cool, then freeze it in a sealed freezer bag. If you don't want the florets to stick together, first freeze them on a sheet tray, then put the frozen cauliflower florets in a freezer bag.

    Frozen steamed cauliflower can go directly into smoothies, adding nutrients and a smooth texture without noticeable flavor.

    More Vegetarian Family Dinners

    • butter beans in a cast iron skillet baked under melted cheese, tomato sauce and basil
      Skillet Butter Bean Recipe with Pizza Cheese & Spinach
    • Sheet pan of roasted vegetarian fajita ingredients - sweet potato, bell pepper, red onion and spices
      Vegetable Fajitas with Smoky Lime Sour Cream
    • linguine in a pan with tomatoes and cheese
      Baked Feta Pasta
    Print

    📖 Recipe

    Instant Pot Cauliflower

    whole head of cooked cauliflower in a bowl with tomato coconut milk sauce
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    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 5 reviews

    Perfectly cooked Instant Pot cauliflower served with a creamy tomato and coconut milk sauce. Everything cooks in the pressure cooker, in just 2 minutes!


    Total Instant Pot Cooking Time:
    15 minutes to reach pressure + 2 minute cook time + quick release

    • Author: Jenny Meier | Kitchen Skip blog
    • Prep Time: 10
    • Cook Time: 2
    • Total Time: 12 minutes
    • Yield: 4 to 6 servings 1x
    • Category: Instant Pot
    • Method: Instant Pot
    • Cuisine: South Asian
    • Diet: Vegan

    Ingredients

    Units Scale
    • 1 head cauliflower
    • 2 tablespoons olive oil
    • 2 large garlic cloves, finely chopped
    • 1 14.5 ounce can crushed tomatoes (fire roasted, if possible)
    • ½ teaspoon cumin
    • ½ teaspoon coriander
    • ⅛ teaspoon cinnamon
    • ½ teaspoon salt
    • ½ cup canned coconut milk
    • Fresh cilantro or parsley

    Instructions

    1. Slice the stem off of the cauliflower, so that the bottom of the head is flat and even. Use a paring knife to carefully cut out about an inch of the remaining stem. This creates a space where steam can rise up into the cauliflower head and cooking it evenly. 
    2. Press the Saute button and add the olive oil and garlic. Saute only about 1 minute, to lightly cook the garlic. 
    3. Add the tomatoes, spices (cumin, coriander, cinnamon) and salt. Mix well.  Turn off the saute function. 
    4. Set the cauliflower in the Instant Pot on its flat bottom. Season the cauliflower lightly with salt (about ¼ teaspoon).
    5. Spoon some of the sauce over the cauliflower. 
    6. Secure the lid, making sure the steam release valve is in the “sealed” position.
    7. Cook on high pressure for  2 minutes. 
    8. Immediately quick release the pressure when the cooking time is complete
    9. Lift the cauliflower out with a large spatula and large tongs and set in a serving bowl. 
    10. Stir the coconut milk into the tomatoes.  Pour the sauce over the cauliflower. 
    11. Garnish with fresh cilantro or parsley. 

    Notes

    This recipe was made in a 6-quart Instant Pot.

    I really recommend using crushed tomatoes, not diced. Diced tomatoes stay whole and don't break down at all, making a sauce that is chunky rather than smooth. 

    Please rate and review this recipe!

    Your reviews help other readers. They also help me provide the best recipes possible. Thanks!

    More Delicious Recipes

    • a bowl of cooked brown basmati rice.
      Instant Pot Brown Rice (Basmati and Jasmine)
    • a bowl of beef stew made in an Instant Pot
      Instant Pot Beef Stew
    • a bowl of macaroni and cheese
      Instant Pot Mac and Cheese
    • a bowl of cooked black eyed peas
      Instant Pot Black Eyed Peas

    Reader Interactions

    Comments

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      Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    1. Claudia Lamascolo

      June 30, 2021 at 9:09 am

      We just loved the sweetness the coconut milk added its a wonderful side dish or in my case a lunch! loved it

      Reply
    2. Caroline

      June 30, 2021 at 9:09 am

      I love how vibrant this looks with that sauce, and it's great that it's so nice and quick to make too.

      Reply
    3. Alisha Rodrigues

      June 30, 2021 at 8:57 am

      This recipe is really easy and something new to me. Love the fact that it has coconut milk and tomato, nice combo

      Reply
    4. Louise Cayzer

      June 30, 2021 at 8:32 am

      Yum! Cauliflower and coconut curry sauce are a match made in heaven!

      Reply
    5. Dannii

      June 30, 2021 at 8:20 am

      I am always looking for new ways to use my instant pot, and this looks delicious. A great new way to eat cauliflower too!

      Reply

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    Kitchen Skip foodblogger and recipe developer Jenny Meier

    Hi, I'm Jenny!

    I'm a food blogger with a culinary degree and a busy Mama of two who now works full-time in education. I create easy dinner recipes for busy parents like you!

    More About Me

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