Fusilli with cauliflower and walnuts, an extraordinarily good first course. The idea of putting walnuts everywhere doesn’t bother me at all. Besides being tasty, they also seem to be healthy, or at least the fats they contain, omega-3 fatty acids, as well as minerals like potassium, phosphorus, and magnesium. Of course, there are 580 calories in 100 g, and for this reason, you shouldn’t overdo it; 3 a day will be enough even if we know that they have anti-inflammatory and antioxidant properties and reduce cholesterol. In short, a treasure in a small shell. So, these are many good reasons to use them as I do in homemade bread with Sorrento walnuts. The walnut trees are native to India, but they are obviously also produced in the United States, China, Ukraine, and Romania, with a small portion even in Italy. In the kitchen, they are very versatile and can be used for sweet and savory preparations, both fresh and dried. A perfect combo: cauliflower and walnuts in the kitchen to prepare a seasonal, healthy, and delicious first course, I assure you and recommend it. I used the white cauliflower from Sicily, the most common among varieties like the Giant of Naples and the Precoce lesino.
- Difficulty: Very Easy
- Cost: Very Economical
- Preparation time: 30 Minutes
- Portions: 3
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 327.67 (Kcal)
- Carbohydrates 43.30 (g) of which sugars 2.85 (g)
- Proteins 10.40 (g)
- Fat 14.41 (g) of which saturated 1.64 (g)of which unsaturated 0.75 (g)
- Fibers 3.25 (g)
- Sodium 1,094.42 (mg)
Indicative values for a portion of 240 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients to prepare Fusilli with Cauliflower and Walnuts
- 7 oz cauliflower
- 5.3 oz zucchini
- 5 oz fusilli
- 0.7 oz walnuts
- 0.5 oz breadcrumbs (of bread)
- 1 clove garlic
- 2 tbsps extra virgin olive oil
- 1.5 tsp fine salt
- 1 pinch pepper
- 1 sprig wild fennel
Tools to prepare Fusilli with Cauliflower and Walnuts
- Pot
- Pan
- Nutcracker
- Wooden Spoon
- Colander
Steps to prepare Fusilli with Cauliflower and Walnuts
I cut the cauliflower florets into small parts, wash and dry them, and let them stew in the pan with the oil and garlic for 5 minutes with the lid on. I add a zucchini cut into small pieces without peeling it.
As soon as the water boils, I add the salt and put the fusilli in to cook.
I adjust with salt and pepper, sprigs of wild fennel or, if you prefer, you can replace it with thyme or parsley, it will go well anyway.
In a small pan, toast the tiny bits of dry bread crumbs.
Set it aside on a plate, you’ll need it later.
The fusilli are ready and al dente, toss them in the pan with the cauliflower and zucchini, a ladle of cooking water, and the walnuts.
Turn off the heat and cover for a few seconds, add the toasted bread crumbs, a tablespoon of raw extra virgin olive oil, and serve.
And here it is ready, a first course of fusilli with cauliflower and walnuts.
Notes
Don’t be surprised if I put wild fennel and dried fruits everywhere; I’ve been living happily with my Sicilian influence for many years. Sicilian recipes vary from city to city, those of western Sicily derive from the Arab world, while those of eastern Sicily are from a peasant environment. In both cases, Sicilian cuisine with its strong or delicate ingredients, simple or noble, rich in flavors and aromas but above all full of contrasts are part of a culture of traditions often forgotten.
FAQ (Questions and Answers)
How is wild fennel used in cooking?
Wild fennel in cooking can be used in various ways. The seeds add flavor to baked dishes like taralli or bread. The flowers are used to flavor. The leaves to season salads, vegetables, or pasta.
