Ready for a dish that’s as dramatic in appearance as it is in flavor? This Black Cauliflower ‘Pasta’ is a showstopper! We’re swapping traditional pasta for tender cauliflower florets and creating a breathtakingly dark, savory sauce with squid ink. Packed with a medley of seafood and infused with garlic and herbs, this low-carb, keto-friendly meal comes together in just 20 minutes thanks to the magic of the Instant Pot. It’s a gourmet weeknight dinner that looks like it took hours, but is secretly one of the easiest recipes you’ll make.
Ingredients
• 1 lb / 450g frozen seafood mix, defrosted
• 2 cups / 300g cauliflower, chopped into bite-sized florets
• ½ cup / 120ml olive oil, divided
• 4 garlic cloves, crushed
• 2 tbsp / 30ml apple cider vinegar
• 1 tbsp / 15ml squid ink
• ¼ cup / 25g grated Parmesan cheese, plus more for serving
• 1 tsp sea salt
• 1 tbsp fresh parsley, finely chopped
• 1 tsp fresh rosemary, finely chopped
Instructions
1. Directions
2. Select the ‘Sauté’ function on your Instant Pot. Once it displays ‘Hot’, add three tablespoons of the olive oil to the inner pot.
3. Add the crushed garlic and stir-fry for about one minute until fragrant, being careful not to let it burn.
4. Add the defrosted seafood mix, chopped parsley, rosemary, and sea salt. Stir well, then pour in the remaining olive oil and ¼ cup of water.
5. Gently fold in the cauliflower florets. Drizzle the squid ink over the top and stir until everything is coated in the dark, inky sauce.
6. Press ‘Cancel’ to stop the sauté function. Securely lock the lid and set the steam release handle to the ‘Sealing’ position.
7. Select the ‘Manual’ or ‘Pressure Cook’ button and set the timer for 5 minutes on high pressure.
8. When the timer finishes, allow the pressure to release naturally for 10 minutes before carefully moving the pressure valve to the ‘Venting’ position to release the remaining steam.
9. Once the pin has dropped, carefully open the lid. Stir the contents and sprinkle with grated Parmesan cheese. Serve immediately.
Nutritional Information
• Per Serving: Calories 476 | Total Fat 37g | Net Carbs 6.8g | Protein 25.9g | Fiber 1.8g
Pro Tips
• For the best texture, thaw your frozen seafood mix completely in the refrigerator overnight. Pat it dry with paper towels before adding it to the pot to prevent excess water from diluting the sauce.
• Don’t overcook the garlic in the first step. Sautéing it for just a minute until it’s fragrant is key. Burnt garlic will make the entire dish bitter.
• Squid ink has a unique, briny flavor. If you can’t find it, you can omit it for a delicious (though not black) seafood and cauliflower dish. A pinch of saffron could be a nice alternative for color and flavor.
• Finish with a squeeze of fresh lemon juice just before serving. The acidity brightens up the rich seafood and earthy cauliflower flavors perfectly.
FAQ
Q: What does squid ink taste like in this recipe
A: Squid ink adds a unique, briny, and savory flavor to the dish, reminiscent of the sea. It complements the seafood medley beautifully and gives the sauce its rich, dark color.
Q: Can I make this recipe without an Instant Pot
A: Yes, you can adapt this recipe for the stovetop. Use a large pot or Dutch oven to sauté the garlic and seafood as directed. Then, add the remaining ingredients, bring to a simmer, cover, and cook for 10-15 minutes or until the cauliflower is tender.
Q: Is this Black Cauliflower Pasta actually keto-friendly
A: Absolutely. This recipe is specifically designed for a ketogenic diet. By using cauliflower instead of traditional pasta and focusing on healthy fats and protein, each serving contains only 6.8g of net carbs.
Q: What can I substitute for the frozen seafood mix
A: You can use any seafood you prefer. One pound of shrimp, scallops, calamari, or mussels would work well. Just ensure it’s defrosted and patted dry before cooking.
