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PREP TIME: 10 mins

COOK TIME: 25 mins

TOTAL TIME: 35 mins


DIETARY PREFERENCES: Vegetarian, Nut-free


  • 150g Spelt pasta, like macaroni or spirals (or wholemeal pasta)

  • 1 tbsp olive oil

  • ½ small brown onion, diced

  • 1 garlic clove, crushed

  • ¼ tsp dried thyme

  • pinch of dried chilli flakes

  • sea salt and ground black pepper, to taste

  • 150g cauliflower, cut into florets

  • 125ml salt-reduced vegetable stock

  • 100ml reduced-fat milk

  • 60g parmesan cheese, grated

  • 120g reduced-fat cheddar cheese, grated

  • 2 tsp cornflour

  • 1 handful of baby spinach leaves.


  1. Fill a large saucepan with water, add a pinch of salt and bring to a boil. Add the pasta and cook until al dente (see the pasta packet for the recommended cooking time).

  2. Preheat the oven to 190°C (375°F).

  3. Heat the olive oil in a non-stick fry pan over medium heat. Add the onion and cook for 3-4 minutes, stirring frequently. Add the garlic, thyme and chilli flakes and cook for 1 minute or until fragrant, stirring constantly. Remove from the heat and set aside.

  4. Place the cauliflower in a saucepan and cover with water. Bring to the boil over high heat, then reduce the heat to medium-low and simmer, covered, for 5-7 minutes or until fork tender. Drain well and set aside.

  5. Transfer the cauliflower to a high-powered blender or food processor (or use a stick blender). Add the vegetable stock and milk and blend until smooth. Return the pureed cauliflower to the saucepan.

  6. Heat the cauliflower puree over medium-low heat and stir through the parmesan cheese and half of the cheddar cheese. Simmer until the cheese has melted, stirring frequently. If the sauce is a little thin, mix the cornflour with 1 tablespoon of water to form a paste. Stir the paste through the cauliflower cheese sauce and cook for 2-3 minutes or until the sauce has thickened, stirring constantly.

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