Today I want to make a stew with cauliflower and mung bean which is a marvelous dish as cauliflower and mung bean blend well. A must try stew.
Cauliflower is a lovely white vegetable. A good source of anti oxidant. It has vitamin C and k. It provides beta-carotene. It boosts heart health and brain health. Easy to digest. We bake, make curry,stir fry. It is a must in your diet.It helps to fight cancer and inflammation and it supports detoxification.
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| Cauliflower stew with mung bean and coconut milk |
Recipe summary
For
Cauliflower stew with mung bean and coconut milk
Preparation time: 20 minutes
Cooking time: 40 minutes
Serves: 4
Preparation
Roast 1/2 cup split mung bean in microwave for 3 minutes or till it is roasted.
Add 11/2 cup of water and boil in slow fire for 15 minutes and keep aside.
Cut the cauliflower into small florets and put in salted water to
make it insect free.
cut the mini capsicum lengthwise.(optional)
Method
1. Add 2 table spoon oil in a wok and heat.
2. Fry 1 chopped onion till it turns light brown, may be around 10 minutes.
3. Add 20 grams shallots and fry for 3 minutes.
4. Add 3 cloves of chopped garlic and 10 grams chopped ginger and fry for 1 minute.
5. Add 1 chopped green chili and 5 curry leaves cut fine and fry for 2 minutes.
6. Add cauliflower and stir fry for 2 minutes.
7. Add 1 teaspoon cumin seeds, 1/2 teaspoon fennel seeds and
1/2 teaspoon turmeric powder and stir.
8. Add 1 teaspoon salt and 2 cups of water. Bring to boil and lower the heat and simmer for 8 minutes.
9. Add the capsicum . Cook till cauliflower is soft.
10. Now stir in the boiled mung bean and cook for 5 minutes.
11. Add in 1/4 cup of coconut milk, 1/2 teaspoon of pepper and cook for 3 minutes.
12 The stew is ready.
13. If you like you can cool and liquidize it as a soup. Instead of coconut milk when you liquidize you can add carnation milk.
14. You can also leave the spices and make the soup It is delicious too.
15. It is a marvelous stew as the cauliflower and mung bean blend well.
Cauliflower stew with mung bean and coconut milk is ready.
For
Cauliflower stew with mung bean and coconut milk
Preparation time: 20 minutes
Cooking time: 40 minutes
 |
| Cauliflower |
Preparation
Roast 1/2 cup split mung bean in microwave for 3 minutes or till it is roasted.
Add 11/2 cup of water and boil in slow fire for 15 minutes and keep aside.
Cut the cauliflower into small florets and put in salted water to
make it insect free.
cut the mini capsicum lengthwise.(optional)
Method
1. Add 2 table spoon oil in a wok and heat.
2. Fry 1 chopped onion till it turns light brown, may be around 10 minutes.
3. Add 20 grams shallots and fry for 3 minutes.
4. Add 3 cloves of chopped garlic and 10 grams chopped ginger and fry for 1 minute.
5. Add 1 chopped green chili and 5 curry leaves cut fine and fry for 2 minutes.
6. Add cauliflower and stir fry for 2 minutes.
7. Add 1 teaspoon cumin seeds, 1/2 teaspoon fennel seeds and
1/2 teaspoon turmeric powder and stir.
8. Add 1 teaspoon salt and 2 cups of water. Bring to boil and lower the heat and simmer for 8 minutes.
9. Add the capsicum . Cook till cauliflower is soft.
10. Now stir in the boiled mung bean and cook for 5 minutes.
11. Add in 1/4 cup of coconut milk, 1/2 teaspoon of pepper and cook for 3 minutes.
12 The stew is ready.
13. If you like you can cool and liquidize it as a soup. Instead of coconut milk when you liquidize you can add carnation milk.
|
| Cauliflower stew with mung bean and coconut milk |
15. It is a marvelous stew as the cauliflower and mung bean blend well.
Cauliflower stew with mung bean and coconut milk is ready.
RECIPE FOLLOWS IN DETAIL WITH PICTURES.
Preparation time: 20 minutes
Cooking time: 40 minutes
Serves: 4
Ingredients
Main
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| Onion, ginger,curry leaves,shallots garlic,green chili |
Others
1 onion
20 grams Shallots
3 cloves Garlic 60 grams
10 grams ginger
1 green chili
1 sprig curry leaf
1 mini bell pepper 80 grams(optional)
2 cups water
1 tea spoon salt( to your taste)
SpicesI
1 tsp cumin seeds
½ tsp fennel seeds
½ tsp turmeric powder
¾ teaspoon pepper powder.
PREPARATION
Roast mung bean in micro wave for 3 minutes or till it is roasted
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| Roasted mung bean |
Cut cauliflower into florets and dip in salted water to make it insect free.
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| Cauliflower florets |
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| Mini capsicum |
Method
Add oil to a heated pan and fry onion till it turns light brown may be around 10 minutes.
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| Frying onion |
Add shallots and fry for 3 minutes and add garlic and ginger for 1 minutes.
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| Adding shallots ,garlic and ginger |
Add green chili, curry leaves and fry for 2 minutes.
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| Adding green chili and curry leaves |
Add cauliflower and stir for 2 minutes.
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| Adding cauliflower |
Now add cumin seeds, fennel seeds and turmeric powder and stir.
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Adding cumin,fennel seeds and turmeric |
Add salt and 2 cups of water. Bring to boil, lower the heat and simmer for 8 minutes
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| Adding water |
add the capsicum cook till cauliflower is cooked.
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| Adding capsicum |
Now add the boiled mung bean stir and cook for 5 minutes.
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| Adding boiled mung bean |
Add coconut milk and pepper and cook for 3 minutes. Stew is ready.
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| Adding coconut milk and pepper |
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| Cauliflower stew with mung bean and coconut milk YOU MAY LIKE TO SEE |
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| Mild Cauliflower stew with black eyed beans in coconut milk |
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