Mild Cauliflower stew with black eyed beans in coconut milk

Mild  Cauliflower stew with  black eyed beans in coconut milk

Cauliflower is a healthy vegetable. Low carbohydrate dieters can use it as a substitute for potatoes or rice because it has a similar texture and taste.
It contains many vitamins such as Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Vitamin B6, Folate (B9), Vitamin C, Vitamin E, Vitamin K. It contains many vitamins such as Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Vitamin B6, Folate (B9), Vitamin C, Vitamin E, Vitamin K.
It also contributes many trace minerals such as Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc.
It helps to fight cancer and inflammation and it supports detoxification.

Cauliflower can be roasted, boiled, fried, steamed, or eaten raw.

Today I am going to make a stew.

                                     Recipe summary
                                              For 
 Mild Cauliflower stew with black eyed beans in coconut milk    

Preparation time: 15 minutes
Cooking time:30 minutes

Serves: 4                                      

1. Soak 180 grams dried black eye beans overnight. Drain in a colander and boil in a pan of water till it is done. You can cook ahead and leave in the refrigerator.

Mild  Cauliflower stew with 
black eyed beans in coconut milk

2. In a large pan heat 2 tbsp oil. When the oil is hot reduce the heat to low add 1 dry chili, whole and fry for 10 seconds.

3. Add 3 cloves garlic, sliced and 75 grams onions, coarsely chopped and fry for 3 minutes.

4. Add ½ tsp cumin seeds and ½ tsp fennel seeds and fry for 10 seconds.

5. Add 100 grams tomato, cut into bite size pieces and fry for 3 minutes.

Ingredients

6. Add 500 grams cauliflower, cut into small flowerets of equal sizes and fry for 3 minutes.

7. Add 150 grams carrot, cut into bite size pieces and ½ tsp turmeric powder, add 300 grams boiled beans, 10 grams ginger, grated and fry for 3 minutes.

8. Add 2 cups water and ½ tsp salt and cover and simmer for 15 minutes or till the beans and cauliflower become soft and according to your taste.

9 Add ¾ cup coconut milk and cook for 3 minutes.
Taste for seasoning and adjust.

Mild Cauliflower stew with black eyed beans in coconut milk
is ready.

                      Recipe  follows in detail with pictures.

Preparation time: 15 minutes
Cooking time:30 minutes
Serves: 4

Ingredients
Main
500 grams cauliflower, cut into small flowerets of equal size.
300 grams black eye beans
150 grams carrot, cut into bite size pieces
100 grams tomato, cut into bite size pieces

Others
75 grams onions, coarsely chopped
3 cloves garlic, sliced
10 grams ginger, grated
¾ cup Coconut milk
1 dry chili, whole
½ tsp salt
2 tbsp vegetable oil
Water 2 cups

Spices
½ tsp cumin
½ tsp fennel seeds
½ tsp turmeric powder

Ingredients for Mild Cauliflower stew with black eyed beans in coconut milk

Preparation
Soak black eye beans overnight. Drain in a colander and boil in a pan of water till it is done. You can cook ahead and leave in the refrigerator.

Method
In a large pan a heat 2 tbsp oil. When the oil is hot reduce the heat to low add dry chili and fry for 10 seconds.

Frying dry chili

Then add onion and fry for 5 minutes. 

Adding onions

Add garlic and fry for 3 minutes.

Adding garlic

Add cumin seeds and fennel seeds and fry for 10 seconds.

Adding cumin and fennel seeds

Add tomato pieces and fry for 3 minutes.

Adding tomato

Add cauliflower pieces and fry for 3 minutes.

Adding cauliflower

Add carrot and turmeric

Adding carrot and Turmeric

Add boiled beans, ginger and fry for 3 minutes.

Adding boiled beans,garlic and ginger

Add water, and salt cover and simmer for 15 minutes or till the beans and cauliflower become soft and according to your taste.

Adding water

Add coconut milk and cook for 3 minutes.

Adding coconut milk

Taste for seasoning and adjust.

The stew is ready.

The stew and fried tempeh

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