If along with vitamin and mineral content, phytochemical content is also taken into consideration, food can be ranked, and the food that contains the most nutrients per calorie are ranked the highest. Phytochemicals are plant substances that have beneficial health effects. Cauliflower would be in the top 20 foods in regards to this score. This concept was created by Dr.Fuhrman.
Cauliflower contains natural sulforaphane that has been of increasing interest for nutraceutical and pharmaceutical industries due to its anti-cancer effect. The highest amount of sulforaphane is found in cauliflower seedlings. (Food Chemistry, Volume 104, Issue 4, 2007, Pages 1761-1764, ‘HPLC Screening of anti-cancer sulforaphane from important European Brassica species.’)
The cauliflower is used raw in the below recipe, as it is more beneficial for health when it is fresh. But you can easily increase the heating time in step 5 to make the ‘rice’ softer.