Vegan broccoli fra diavolo ... say what???

Yeah, I wasn't too sure what this was either.

Turns out, I've eaten the fra diavolo sauce multiple times in my life and had no idea it was actually a "thing." Here I always thought it was just some silly name an Italian joint came up with, but no, like all baffling (but delicious) things in life it's legit.

Fra diavolo describes a sauce that is generally made up of tomatoes and chili peppers and placed over pasta or seafood, but in this wacky world we live in it can also mean a spicy sauce that uses cayenne or other hot things.

Here's the problem with that whole "seafood and pasta" designation: I don't eat seafood and I'm REALLY trying to cut back on the carbs (because they're delicious and I could eat them at every single meal of the day forever). So I tried to figure out what the heck we could make that would be low-carb, but delicious and still utilize the whole fra diavolo thing.

Broccoli was the answer.

But not just broccoli, also it's crazy cousin cauliflower.

Did you know cauliflower is basically the most magical vegetable of all time? It can form into whatever you want! So on my venture to eliminate carbs out of some of my meals, I found cauliflower to be the go-to answer.

In honor of cauliflower's amazingness, you're about to see loads of recipes using it in so many more ways than just boiling it and slapping some Earth Balance vegan butter on it (although, that's delicious too).

Happy cauliflowering friends :)

vegan dinner, broccoli, fra diavolo

Vegan broccoli fra diavolo
(serves 4-6 friends AND sounds really fancy)
3 cups of tomatoes peeled and diced (try to keep the juice!)
2 TB tomato paste
4 TB extra virgin olive oil
1 TB garlic
2 tsp dried red chili pepper flakes
2 tsp dried parsley
2 bigger bunches of broccoli, cut into florets
2 heads of cauliflower, cut into small chunks
2 TB vegan butter
1/4 cup plain almond milk
Salt to taste

Cut your heads of cauliflower and boil on high in a large pot until soft (about 15 minutes for us). Preheat your oven to 400 degrees. While this is cooking, dice up your tomatoes and place them in a mixing bowl, try to retain the juice off your cutting board. Mix in olive oil, garlic, dried red chili pepper flakes and parsley. Set aside.

Cut up your broccoli into small florets. Place florets on a greased cookie sheet and bake on 375 degrees for 10 minutes. Pour your fra diavolo sauce (the tomato mixture you stirred together earlier) over the broccoli florets and cook for another 15-20 minutes (until the broccoli starts to brown).

While this is cooking, puree your boiled cauliflower in a food processor or blender with vegan butter and salt to taste. Add almond milk until desired consistency is reached (ours was like a runny mashed potato).

Scoop cauliflower mixture onto a plate and then top with the roasted broccoli fra diavolo.

Eat a ton of it because it doesn't have loads of carbs in it (and it's delicious)!

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  1. This looks amazing. I've never roasted brocoli before, what a yummy idea! Is it still super hard?

    1. It's a little tougher than if you boiled it down, but the roasting flavor works really well with it. I don't like my veggies too crunchy and this recipe worked for me :)

  2. We made this over the weekend. Super good. Thanks!