Roasted cauliflower and fresh baby spinach, with pickled jalapenos, tomatoes, feta cheese and olives: stuffed between two slices of tangy sourdough… and grilled to crisp, golden perfection…. Yumm!
I love grilled sandwiches with interesting fillings…. and the ones that use up bits and scraps of things sitting in my pantry or refrigerator…. Ohh… Those are my favorites!
Grilled Sandwiches – Perfect for Using Up Leftovers
Grilled sandwiches, quesadillas, burritos, Roti rolls, eggrolls… These are my standard ‘go-to’ ways to use up leftovers…. I always find it such fun to get creative while experimenting…. pairing together random bits of things I might otherwise never think of doing! So… Here’s the story of how this particular cauliflower and spinach sandwich came into being….
A few months ago, I had several things left over from the middle-Eastern-themed meal I’d made the previous day. Roasted cauliflower…. feta cheese…. sliced black olives…. I had loved my meal the night before, but didn’t really feel like eating exactly the same things again…. But a ‘Leftover Makeover’…. Oh Yeah… that got my juices flowing pretty quick!
And…. I also had a few slices of sourdough bread that needed to get used up… What I still ‘needed’, was something colorful and flavorful…. And Yess…. I knew exactly what would be perfect… Fresh baby spinach, plump and juicy tomatoes…. and, of course, some spicy pickled jalapenos!
My mouth already beginning to water in anticipation, I turned on the burger grill… It took me just a few minutes to assemble my sandwich and put it on the hot grill….
While I waited for my sandwich to get toasted to crisp golden brown perfection, I heated up a bowl of leftover red beans… and some leftover Greek salad… So what if it was a tad wilted?
And there… My ‘Leftover Makeover’ meal was ready in a flash…. Afterwards, with my tummy happy… all I wanted was a nap!
Roasted Cauliflower and Spinach Sandwiches
Having really enjoyed my ‘made on the fly’ roasted cauliflower and spinach sandwich, I wanted to make it again… and again!
So, I got to work… to nail down all the details: the quantities of the various ingredients, the prep work involved, etc.
Follow my ‘plan of action’, and you can have these sandwiches ready in just a little over 30 min! Start with the cauliflower: cut it into medium large florets. Then fire up you AirFryer: while it preheats, toss the florets with just a bit of salt and sugar, then microwave on Hi for a couple of minutes. Toss the partially cooked cauliflower with a little squirt of oil, then AirFry for 8-10 min.
While the Airfryer is doing its thing, you have enough time to prep everything else….. slice the tomatoes…. wash and towel-dry the spinach…
As soon as your cauliflower gets beautifully browned, you’re ready to assemble and grill your sandwiches!
Why pre-cook cauliflower before roasting?
You might perhaps wonder why I ‘pre-cook’ the cauliflower in the microwave before roasting it…. Why not simply throw it in the AirFryer directly?
Well, you could do that… I certainly used to! But…. I always felt that by the time the cauliflower got nicely golden-brown, the pieces seemed rather shriveled up and dried-out looking. I didn’t care for the chewy texture either…. So I played around a little…
I figured that the chewiness was probably because the florets were losing too much moisture during roasting. To prevent this, an obvious solution would be to decrease the roasting time…. but when I tried that, the ‘browning’ didn’t really happen, at least not to the extent that I wanted.
So… I decided to borrow an idea from ‘traditional’ ways to roast potatoes…. Experienced cooks often recommend that you partially pre-cook the potatoes, in boiling water, before throwing them into the oven to roast. So I tried this approach with cauliflower… but NOT by dunking them into boiling water!
Instead, I used a ‘modern’ method – I simply arranged them on a dinner plate and zapped them in the microwave for a couple of minutes! All done!
NO pot of boiling water…. NO fishing them out of the hot water… AND… Best of all, NO losing nutrients to the boiling water! AND… the thing I was really hoping for – the roasting part – IS actually done faster! So… NO shriveling up and chewy pieces of cauliflower! Win-win-win!
As I continued to fine-tune this idea, I discovered something else… Adding just a pinch of salt and sugar before microwaving enhanced the flavor…. and… also allowed for beautiful ‘browning’ during roasting! Most likely due to the little bit of added sugar, I guess!
And there’s even more reason to do it this way…. Since you need less time overall, from start to finish, there is also less loss of heat-sensitive nutrients! Shorter cooking times typically help retain more nutrients…
So… I hope you can see that there are lots of reasons to roast the cauliflower this way!
Cauliflower… a nutrient powerhouse!
I’m a cauliflower lover…. and Yes, I’m aware that not everyone is such an ardent fan of this snow-white ‘flower’. It’s a member of the ‘cruciferous family‘ that includes cabbage, broccoli, Brussels Sprouts, Kale, turnips, etc. All share a characteristic, faint ‘mustard’-like flavor…. some folks love it… and others, maybe not!
Low in calories, cauliflower, like the other members of this family, boasts cancer-fighting substances, as well as a host of various other essential micronutrients. On the flip side, though, cruciferous vegetables can also interfere with the proper functioning of the thyroid gland, especially in individuals with iodine deficiency.
Myrosinase: activates cancer-fighting benefits of cauliflower
The enzyme myrosinase is needed to activate the cancer-fighting benefits of cauliflower. When we cut the cauliflower, the enzyme is released from the cells in which it is stored. The ‘cutting’ also releases glucosinolates, stored in different cells within the cauliflower. The ‘free’ myrosinase then reacts with ‘free’ glucosinolates, to produce the ‘real’ cancer-fighting star…. Sulforaphane.
Ironically, though, the same reaction that produces the beneficial sulforaphane, also produces thiocyanates…. These are the substances that can interfere with iodine absorption by the thyroid gland. This results in an insufficient amount of thyroid hormones being produced by the thyroid, which has a detrimental impact on overall health.
Does anything change when cauliflower is cooked? It sure does…. The heat destroys/inactivates the myrosinase enzyme. That means… No sulforaphane and No thiocyanates, either! Hmmm…
Recent studies have shown that you can actually make these reactions happen in cooked cauliflower! How? Just add a bit of raw radish (also a cruciferous vegetable) to the cooked cauliflower…
The raw radish provides the active myrosinase enzyme…. which then reacts with the glucosinolates still present in the cooked cauliflower…. and form sulforaphane and thiocyanates! Yet another example of Nature’s Magic, huh?
So… While you should, indeed, consume various cruciferous vegetables for their many nutritional benefits, please do not go overboard! I’m reminded, yet again, of my Dad’s favorite words of general advice…’Moderation… in All things!’
Also, please do ensure that you get sufficient iodine in your diet…. It’s not really difficult at all…. Just be particular about using iodized salt in your everyday cooking! I want to mention that many specialty salts that claim to provide you with essential trace minerals, do NOT really provide you with sufficient iodine!
More Sandwich recipes…
Are you a sandwich lover, like me? Are you game for trying a few other interesting sandwiches I’ve developed over the years? Here are a few you might want to look into…
- Zucchini Melt – pan-fried Zucchini on sourdough, topped with cheese & broiled till cheese is ‘gooey’
- Chickpeas with Zataar – in Pita Pockets, with your favorite sandwich toppings
- Mushroom Capsicum Pockets – inspired by the flavorful toppings in the classic ‘Philly’ sandwich
- Mushroom on Rye – with pickled celery to add some tang and round out the flavors
Serve any of these with a soup and/or salad… and have yourself a lovely and satisfying meal…
And…. maybe these will also get your own creative juices flowing…. and you can come up with your own unique sandwich ideas!
Do leave reviews… star ratings.. Many thanks!
Special Diets
This roasted cauliflower and spinach sandwich is vegetarian, soy-free, nut-free, sesame-free….. and also does not have onion or garlic.
To make it vegan, swap out the Feta and use your favorite plant-based cheese alternative instead… Or… Use tofu crumbles, lightly mixed with salt and lime/lemon juice.
So… When you’re in the mood for a new and interesting sandwich…. perhaps you’d like to try this one… with roasted cauliflower and spinach! Plus, you can really pull it together rather quickly… It only takes about half an hour to get it on the table!
If you wish, you can also plan ahead and roast the cauliflower earlier, and maybe even wash and dry the baby spinach in advance…. even the previous day! Because Hey… That would be like throwing together a ‘Leftover-Makeover’ sandwich… Ready in a Jiffy!
Make it…. share it…. Do write a review and give a star rating… Thanks!
Enjoy!
Cauliflower and Spinach: Make a Simple Sandwich
Equipment
- Microwave Oven – preferred – for partially cooking the cauliflower before roasting If not available, you can use a steamer, or a heavy bottom frying pan. See Recipe Notes for details.
- AirFryer – preferred – for roasting Cauliflower If not available, you can use a toaster oven, stove-top grill pan or a heavy bottom frying pan. See Recipe Notes for details.
- Electric Panini Grill / Burger Grill – preferred If not available, you can use a heavy bottom frying pan or a stove-top grill pan. See Recipe Notes for details.
Ingredients
For roasted Cauliflower
- 4 cups Cauliflower florets : medium large size about 1 large head
- 1/2 tsp Sugar
- 1/4 tsp Salt
- 1 tsp Oil I like peanut oil, but another heat-stable oil is fine too: Note: do NOT use Extra Virgin Olive for roasting
- 1/4 tsp Crushed red pepper (optional)
Other Sandwich ingredients
- 8 slices Sandwich Bread Sourdough preferred; any other variety is OK too
- 2 cups Baby Spinach – rinsed, towel-dried
- 2 tbsp Pickled Jalapeno slices (optional) omit if you prefer less spicy sandwiches
- 2 whole Tomatoes – small-medium – halved and sliced
- 2 tbsp Black Olives – sliced
- 1/4 cup Feta Cheese – crumbled low-fat preferred; If not available, use another variety of strong-flavored cheese: Parmesan, sharp Cheddar, Asiago, etc
- 2 tsp Butter
Instructions
Roast the cauliflower
- Trim the fleshy leaves from the stalk and start cutting out florets
- Cut the cauliflower into medium large florets.
- Start preheating the AirFryer: 400F for 5 min. Note: If you do not have an Airfryer, see Recipe Notes for alternate directions.
- While the AirFryer heats up prepare the cauliflower florets for roasting.Transfer to a large bowl; toss with 1/4 tsp salt and 1/2 tsp sugar, then cook in the microwave in 2 batches.– Spread 1/2 of the florets on a dinner plate – Microwave on Hi, uncovered, for 2 min. – Repeat with the other half.– transfer the partially cooked cauliflower back to the mixing bowl.
- Drizzle 1 tsp oil on the cauliflower. Also add crushed red pepper, if using.Use 2 wide spoons to gently toss and coat the florets with a thin layer of oil – the cooked cauliflower is delicate and can break easily. Line the AirFryer basket with parchment. Transfer the partially cooked florets to the parchment lined Airfryer basket- – arrange in a single layer – do not crowd!If your AirFryer is small, you might need roast the cauliflower in 2 batches
- Set the timer for 10 min.Flip the florets halfway through (after 5-6 min)
Prep the tomatoes and spinach
- Wash the baby spinach: even if it is labeled 'pre-washed'
- Spin the rinsed spinach leaves in a salad spinner to remove excess moisture
- Alternatively, towel-dry the spinach leaves
- Slice the tomatoes
Assemble the sandwiches for grilling
- Turn on the grill, so it will be hot and ready for grilling when the sandwiches have been assembled.
- Start assembling the sandwiches:Arrange the roasted cauliflower florets on 4 slices of bread, in a single layer.Then arrange baby spinach over the cauliflower.
- Add 2-3 slices of pickled jalapenos, then layer the tomato slices.
- Arrange sliced olives and Feta crumbles.
- Carefully place the prepared slices (with the fillings) in the hot grill.
- Cover with the top slices of bread.
- Spread a little butter on the top of the slice – this gives a rich golden color and lovely flavorClose the lid, press down firmly, then grill for about 3-4 min (check after 2 min).
- Remove when done and serve immediately while you continue to grill the remaining sandwiches. Shown here accompanied by a bowl of seasoned red beans and a fresh salad.
- Enjoy!
Notes
No Microwave or AirFryer available?
No worries…- You can do the initial partial cooking (like the microwave part) on the stove-top too.
- For the roasting part, follow one of the options that works best for you.
- Toss the cauliflower florets with 1/4 tsp salt and 1/2 tsp sugar
- Place a large, heavy bottom frying pan on the stove: 12 inch (30 cm)
- preferably a non-stick pan
- Start heating it up on Hi.Â
- After about 30 seconds, add 2 tbsp water and swirl it around.
- Turn the heat off and quickly add the cauliflower florets.
- Spread them into a single layer – tightly packed is fine
- Cover with a well-fitting lid, and turn the heat on again: to Hi
- Cook for 2 min, then lower the heat to the lowest setting and cook for 2 more min.
- Leave undisturbed for 3-4 min. Â
For roasting the florets:
- Open the lid of the frying pan and allow steam to escape.
- Most likely, there is no liquid left in the pan:Â
- If there is a liquid left, just turn the heat on again and let the liquid evaporate away: it may take a minute or so.
- Add 1 tsp oil and crushed red pepper (if using) and gently mix to coat the florets evenly.Â
- Roast by one of the following methods.
- Line a baking tray with parchment paper.
- Arrange the florets in a single layer.
- Do not overcrowd.Â
- Set the timer to 10 min on ‘Toast’
- both heating elements – top and bottom – should be on
- Check on the browning after 3-4 min to ensure nothing is burning/charring.
- When you see several brown spots on the florets, turn the oven off and let it sit , undisturbed for another minute or so.
- Remove from the oven and set aside to cool.
- Continue as described in the main recipe instructions.Â
- Place the baking rack in the center position in the oven
- Start preheating: set the temperature to 400 F (200C) on ‘Bake’
- While the oven heats up, prepare for roasting:
- Line a baking tray with parchment paper.
- Arrange the florets in a single layer.
- Do not overcrowd.Â
- When the oven beeps, indicating it has reached the pre-set temperature, carefully place the baking tray in the center rack.Â
- be sure to use heat resistant gloves / oven mitt
- Close the oven and Set the timer for 10 min on ‘Bake’
- only the bottom heating elements should be on
- Check on the browning after 4-5 min to ensure nothing is burning/charring.
- When you see several brown spots, turn the oven off and let it sit, undisturbed for another minute or so.
- Remove from the oven and set aside to cool.
- Continue as described in the main recipe instructions.Â
- After tossing the florets with oil and crushed red pepper (if using), turn the heat on to Hi.
- Do not stir:
- Cook, uncovered, for about 1 min on Hi
- Lower the heat to medium;
- Continue to cook for 3-4 min
- Gently flip one floret to see if it has begun to brown on the bottom.
- Continue to cook, without stirring for 1-2 min more.
- Turn the heat off, and cover with the lid.
- Remove lid after about 1-2 min. flip all the floretsÂ
- Covering with the lid helps release them in case they were starting to stick.
- Add a few drops of oil to the pan- through the gaps between the florets; about 1 tsp totalÂ
- Repeat the process describes above for browning the bottom side of florets.
- When done, move the pan away from the hot grid of the stove.
- Let the cauliflower pieces cool: uncovered and undisturbed.
- Continue as described in the main recipe instructions.Â
Of course, the pan-roasted cauliflower will certainly look a bit different, but will still taste amazing.
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No Panini Grill or Burger Grill ?
Grill the sandwiches in one of the following ways:- On the stove-top, in a heavy bottom frying pan, with a little butter on the outside of the bread for a crisp and rich golden crust
- On the stove-top, in a grill pan (with raised ridges), with a little butter on the outside of the bread for a crisp and rich golden crust
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Advance Prep for larger scale
You can roast the cauliflower up to 24 hours in advance.- If making the previous day:
- allow the roasted florets to cool to room temperature.
- Transfer to a container with a well-fitting lid.
- Refrigerate.Â
- Remove from refrigerator about 30 min before you need to start assembling the sandwiches.
- If planning to assemble sandwiches within 2-3 hours, its OK to leave it, loosely covered, on the countertop.
Storing Leftovers:
Store leftover grilled sandwiches in a single layer in a lidded container, and refrigerate.- Use within 2-3 days
- To serve, reheat in the grill or on a frying pan or toaster oven.Â
- It may not become quite as crisp as when first grilled, but will still taste wonderful.Â
My mouth is watering … So nicely you have given different options and also storing instructions…
Majaa aa gaya ..padh ke …
Will try the sandwich
Thanks, Usha… for your review and star rating! 🙂