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| Cauliflower stir-fry with turmeric |
Cauliflower belongs to the same family as broccoli, Brussels sprouts, cabbage, collard greens, and kale, though they are of different cultivar groups. Cauliflower is a North European annual. In North America and Europe it is available in summer and fall. A tropical cauliflower found in China and India. Cauliflower is found in white, yellow and purple colors.
Cauliflower is low in fat, low in carbohydrates but high in dietary fiber, folate, water, and vitamin C, possessing a high nutritional density.
Cauliflower contains several phytochemicals and carotenoids. It is good to know that boiling makes it to lose 20–30% of these compounds after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, have no significant effect on the compounds.
Cauliflower can be roasted, boiled, fried, steamed, or eaten raw. Low carbohydrate dieters can use cauliflower as a reasonable substitute for potatoes or rice. They will produce a similar texture, or mouth feel. Like chickpeas, it can be turned into flour from which such foods as pizza or biscuits can be made.
An average person should consume 1-1/2 cups of cruciferous at least 1 to 3 times a week. When cooking, add one teaspoon of turmeric.
Turmeric enhances the taste of cauliflower.
Today I am going to make a stir-fry of cauliflower. This is one of the recommended forms of cooking this vegetable.
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| Cauliflower florets |
Recipe summary
For
Cauliflower stir-fry with turmeric
Serves: 6
1. In a medium sized frying pan or saucepan heat 2 tbsp vegetable oil. I used a non-stick wok. When the oil is hot reduce the heat and add 160 grams thinly sliced onion (2) and fry for 7 minutes or till the onion becomes lightly golden brown in color.
2. Add 1 dry chili broken into small pieces. I add onion first instead of dry chili because when you add dry chili it will not irritate your throat.
3. Add 70 grams green chili (1) sliced into small pieces, 10 curry leaves, 4 cloves of thinly sliced garlic and 10 grams shredded ginger, and fry for 2 minutes.
4. Add ½ tsp fenugreek seeds and fry for 1 minute.
5. Add ½ tsp mustard seeds and ½ tsp of fennel seeds and let them splutter and add ½ teaspoon of cumin seeds fry for 20 seconds and add 500 grams cauliflower broken into small florets and continue frying.
6. Add 1 tsp turmeric powder, ½ tsp pepper powder and 1 tsp garam masala ( optional) and continue frying.
7. Add a cup of water and cover the pan and simmer for 10 minutes. Stir occasionally.
8. Add ½ tsp salt and stir. Squeeze juice ½ lime before serving.
9.Cauliflower stir fry is ready. It can be served as a side dish or consumed on its own.
For
Cauliflower stir-fry with turmeric
Preparation time: 20 minutes
Cooking time: 20 minutes
Serves: 6
1. In a medium sized frying pan or saucepan heat 2 tbsp vegetable oil. I used a non-stick wok. When the oil is hot reduce the heat and add 160 grams thinly sliced onion (2) and fry for 7 minutes or till the onion becomes lightly golden brown in color.
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| Cauliflower stir-fry with turmeric |
3. Add 70 grams green chili (1) sliced into small pieces, 10 curry leaves, 4 cloves of thinly sliced garlic and 10 grams shredded ginger, and fry for 2 minutes.
4. Add ½ tsp fenugreek seeds and fry for 1 minute.
5. Add ½ tsp mustard seeds and ½ tsp of fennel seeds and let them splutter and add ½ teaspoon of cumin seeds fry for 20 seconds and add 500 grams cauliflower broken into small florets and continue frying.
6. Add 1 tsp turmeric powder, ½ tsp pepper powder and 1 tsp garam masala ( optional) and continue frying.
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| Main ingredients |
8. Add ½ tsp salt and stir. Squeeze juice ½ lime before serving.
9.Cauliflower stir fry is ready. It can be served as a side dish or consumed on its own.
Cauliflower stir-fry with turmeric is ready.
Preparation time: 20 minutes
Cooking time: 20 minutes
Serves: 6
Ingredients
Main
Main
500 grams cauliflower broken into small florets
Others
Others
160 grams onion (2) cut into small pieces
4 cloves of garlic sliced thin
10 grams ginger shredded
70 grams green chili (1) cut into small pieces
10 curry leaves
½ teaspoon of salt
½ lime (juice)
2 tablespoon vegetable oil
Spices
½ teaspoon of salt
½ lime (juice)
2 tablespoon vegetable oil
Spices
1 dry red chili broken into small pieces
1 teaspoon of turmeric
½ teaspoon fenugreek seeds
½ teaspoon mustard seeds
½ teaspoon mustard seeds
½ teaspoon of salt
¼ teaspoon of pepper
½ teaspoon of cumin seeds
½ teaspoon of fennel seeds
1 teaspoon garam masala powder (optional)
1 teaspoon garam masala powder (optional)
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| Main Ingredients for Cauliflower stir-fry with turmeric |
In a medium sized frying pan or saucepan heat the oil. I used a non-stick wok. When the oil is hot reduce the heat and add the onion and fry for 7 minutes or till the onion becomes lightly golden brown in color.
Add dry chili pieces. I add onion first instead of dry chili because when you add dry chili it will not irritate your throat.
Add dry chili pieces. I add onion first instead of dry chili because when you add dry chili it will not irritate your throat.
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| Frying onion and dry chili |
Add green chili, garlic, curry leaves and ginger and fry for 2 minutes.
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| Adding green chili, garlic and ginger |
Add the fenugreek seeds and fry for 1 minute.
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| Adding fenugreek seeds |
Add mustard and let it splutter and add cumin fry for 20 seconds and add cauliflower florets and continue frying.
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| Adding mustard seeds,cumin and cauliflower |
Add turmeric powder, pepper powder and garam masala ( optional) and continue frying.
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| Add turmeric powder, pepper powder and garam masala |
Add a cup of water and cover the pan and simmer for 10 minutes. Stir occasionally.
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| Stir fry is ready |
Add salt and stir. Squeeze lime juice before serving.
Cauliflower stir fry is ready. It can be served as a side dish or consumed on its own.
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| Cauliflower stir-fry with turmeric |
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