Perk up dinner with cauliflower power

I spotted some good-looking cauliflower at my local supermarket, beautiful creamy-white heads, firm and heavy for their size (so no lost moisture from sitting on a store display too long). The leaves around the stems were bright green, indicating that the heads had recently been harvested and quickly brought to market.

"Two for one" the sign said, so I swept two heads into my cart.

Cauliflower belongs to the same botanical family as cabbage, as do broccoli and Brussels sprouts. Some quick research showed cauliflower's history was vague at best. Cypriots claim cauliflower originated there, but food authorities dismiss that for a more plausible beginning through Arabs introducing it to Europe after the Roman Empire fell.

Cauliflower delivers a healthy amount of vitamin C -- 1¿ cups cauliflower contains the minimum daily adult requirement for vitamin C -- of course, it's not as tasty or kid-friendly as orange juice. Cauliflower's also an excellent potassium source.

Wheel your cart through the produce section and you may be surprised: Cauliflower isn't just white anymore. No. Today there's beta-carotene-rich, bright orange cauliflower containing 25 times the amount of beta-carotene (vitamin A) of regular cauliflower. There's green cauliflower, sometimes called broccoflower, that's looks good and tastes terrific. There's even purple-headed cauliflower, loaded with anthocyanin, the same healthy antioxidant in blueberries and blackberries.

Looking at those two heads in the cart I thought I'd do what I often do: steam the large florets and then coat them with a tasty, reduced-fat, cheese sauce. I've also lightly brushed large florets with olive oil, dusted them with salt and fresh ground pepper and tossed them in the oven. Roasting caramelizes the sugars, producing tasty results without waterlogging the vegetable the way boiling does.

But when I got home I switched gears. I trimmed one head into small florets and not wanting to use more pans than necessary, I worked out how I could cook my cauliflower, some pasta, and peas in the same pot of boiling water.

Once the components were all set, my meatless dinner was well on its way. I sautéed my cooked whole-grain, higher-fiber macaroni in healthy olive oil; quickly adding the blanched florets and added low-fat, high-fiber, high -protein garbanzo beans and bright-green baby peas. A quick toss, the addition of some red pepper flakes, another stir and ta-da! Dinner.

After tasting it, I thought it needed a little something. Cheese, yes cheese. I sprinkled crumbled feta cheese over it and sampled it again. Incredible. Try this and, maybe, cauliflower will become a dinnertime friend at your house, too.

Macaroni with Cauliflower, Garbanzo Beans and Baby Peas

2 tablespoons kosher salt

1 medium head cauliflower

1 box (14.5 ounces) whole wheat or multigrain macaroni

2 cups frozen baby peas

3 tablespoons olive oil

1 can (15 ounces) garbanzo beans (chickpeas), rinsed and drained

½-¾ teaspoon crushed red pepper flakes

1 cup feta cheese crumbles, optional

Bring a large stockpot filled two-thirds full with cold water to a boil over high heat. Stir in salt.

Trim the cauliflower into small florets; add to water and return to a boil. Lower heat and cook for 3 minutes, stirring occasionally. Using a slotted spoon, remove cauliflower to a bowl and set aside.

Return water to a boil; add macaroni to pot and cook, stirring occasionally, until done, 6 to 7 minutes. Using a slotted spoon, remove cooked macaroni to a bowl; set aside.

Add peas to water and cook 2 minutes or until bright green; drain and set aside.

Place a large, high-sided sauté pan or wok over medium-high heat. When hot, add olive oil and pasta and sauté for 1 minute. Add garbanzo beans, cauliflower, and peas and sauté, stirring frequently until combined and warmed through, 3 to 4 minutes. Add red pepper flakes and sauté for 30 seconds. Taste and adjust seasoning with salt, if necessary.

Toss again and serve immediately, sprinkling each serving with a ¼ cup feta cheese, if desired.

Serves six.

Cook's note: Canned black beans or white kidney beans may be substituted for the garbanzo beans.

Nutrition values per serving (without added salt): 465 calories (17.4 percent from fat), 8.9 g fat (1.1 g saturated), 80.2 g carbohydrate, 13 g fiber, 19.9 g protein, 0 cholesterol, 323 mg sodium.

Nutrition values per serving (with feta): 564 calories (26.9 percent from fat), 16.8 grams fat (6.7 g saturated), 81.7 g carbohydrate, 13 g fiber, 25.2 g protein, 33 mg cholesterol, 742 mg sodium.