Tag Archives: cauliflower

SPINACH CAULIFLOWER CUTLETS

It is always an ordeal to get my kids to have their daily quota of vegetables. I need to come up with different ways to get them to eat them. Today came up with this idea of spinach and cauliflower cutlets.

spinach-cauliflower

This is what you’ll need

Spinach: 1 cup (finely chopped)

Cauliflower: 1 cup (finely shredded)

Potato: 1 (boiled)

Ginger: 1tsp (grated)

Chilli powder: 1tsp

Turmeric powder: 1/2tsp

Garam masala: 1tsp

Chaat Masala: 1tsp

Cornflour: 2tbsp

Bread crumbs: 1/2 cup

Salt to taste

Oil: To shallow fry

Let’s get cooking

1. In a bowl add the chopped spinach along with the shredded cauliflower, ginger, chilli powder, turmeric powder, garam masala, chaat masala, cornflour and salt.

2. Grate in the boiled potato and add 1/4 cup of the bread crumbs to the above mentioned mixture. Keep the remaining bread crumbs aside, to be used for coating the cutlets.

3. Mix well and shape into cutlets. Coat with breadcrumbs.

4. Shallow fry until evenly brown.

5. Serve hot with ketchup or green chutney.

scc1

Approximate preparation and cooking time: 40 minutes

Serves: 4

CAULIFLOWER AND PEAS KURMA

Puri with kurma was a combination that was new to me. Tasted it only after I got married. Usually had as an evening snack item, but I prefer to make it as a main meal. Kurma again can be made with various vegetables, this time I chose peas and cauliflower.

This is what you’ll need

For the gravy

Cauliflower: 1 small

Peas: 1/2 cup

Onion: 1 (big, chopped)

Tomatoes: 2 (finely chopped)

Ginger garlic paste: 1tsp

Oil: 2tsp

Salt to taste

To be ground to a paste

Coconut: 1/2 (grated)

Cinnamon: 1/2″ piece

Cloves: 2

Peppercorns: 4

Cardamom: 2

Red chillies: 3- 4

Coriander seeds: 2tsp

Cumin seeds: 1tsp

Let’s get cooking

1. Cut the cauliflower into florets and boil along with the peas in salt water. Once done, drain and keep aside.

2. Grind the ingredients listed under to be ground to a smooth paste using little water.

3. Heat the oil in a pan and add the chopped onions. Saute until brown.

4. Add the ginger garlic paste and fry for a minute.

5. Put in the tomatoes and cook until soft and pulpy.

6. Add the ground paste and fry well, until the raw smell goes and the mixture is dry.

7. Add the salt and the vegetables along with 1- 2 glasses of water and bring to a boil.

8. Serve hot with rice, chappatis or puris.

Approximate preparation and cooking time: 45 minutes

Serves: 4

 

 

 

 

 

 

CAULIFLOWER CHANA MASALA

A popular meal that everyone at home enjoys is Chole with baturas/ Puris. This time I made it with a slight twist by adding cauliflower to the chana. Just as simple to prepare.

This is what you’ll need

Cauliflower: 1 (small)

Kabuli chana: 250gms (cooked)

Onions: 2

Tomatoes: 2

Ginger garlic paste: 1tsp

Green chillies: 2

Chilli powder: 1tsp

Turmeric powder: 1/2tsp

Coriander powder: 2tsp

Garam masala: 1tsp

Lemon juice: 1tsp

Coriander leaves: To garnish

Oil: 2tsp

Salt to taste

Let’s get cooking

1. Wash and cut the cauliflower into small florets and keep aside.

2. Chop the onions, tomatoes, green chillies and coriander leaves.

3. Heat oil in a pan and saute the onions until transparent.

4. Add the ginger garlic paste and green chillies. Fry for another couple of minutes.

5. Add the chilli powder, turmeric powder and coriander powder. Fry again.

6. Add the cauliflower and the tomatoes. Cover and cook until almost done.

7. Add the chana, along with garam masala, salt and a glass of water. Add the lemon juice. Bring to a boil, cover again and cook until done.

8. Garnish with coriander leaves and serve hot with rotis or puris.

Approximate preparation and cooking time: 30 minutes

Serves: 4

 

 

 

 

 

 

 

 

GOBHI PALAK KOFTA CURRY (CAULIFLOWER SPINACH KOFTA CURRY)

This is what you’ll need

For the Koftas

Cauliflower: 1 (small)

Spinach: 1 cup (chopped)

Bread: 1 slice

Besan (gramflour): 3tbsp

Chilli powder: 1tsp

Garam masala: 1tsp

Chaat masala: 1tsp

Coriander leaves: 2tsp

Salt to taste

Oil to fry

For the Gravy

Onions: 2

Tomatoes: 2

Ginger: 1/2″ piece

Garlic: 5 cloves

Green chillies: 2

Chilli powder: 1tsp

Turmeric powder: 1/2tsp

Coriander powder: 1 1/2tsp

Amchur: 1/2tsp

Cashew nut powder: 2tbsp

Cumin seeds: 1tsp

Garam masala: 1tsp

Coriander leaves: To garnish

Salt to taste

Oil

Let’s get cooking

1. Coarsely grind the cauliflower in the mixer and mix with the ingredients for the kofta. If the mixture doesn’t bind easily, add some more besan. Do not add water. Make small balls and deep fry.

2. Drain on a kitchen towel and keep aside.

3. For the gravy, grind the onions and tomatoes separately to a paste.

4. Grind the ginger, garlic and green chillies.

5. Heat oil in a pan and season with cumin seeds.

6. Add the onion paste and saute until brown.

7. Add the green chilli ginger garlic paste. Fry for a couple of minutes.

8. Mix in the chilli powder, turmeric powder, coriander powder and amchur. Fry for a minute.

9. Add the tomato paste and cook until pulpy.

10. Add the cashew powder, garam masala, salt  and bring the mixture to a boil.

11. Lastly add the coriander leaves and remove from flame.

12. Add the koftas just before serving. Avoid mixing too much as this might break the koftas.

13. Serve hot with naan, rotis or rice.

Approximate preparation and cooking time: 45 minutes

Serves: 4

 

 

CAULIFLOWER KHEEMA

This is what you’ll need

Cauliflower: 1 (medium sized)

Onions: 4

Ginger garlic and green chilli paste: 1tbsp

Tomato puree: 1/2 cup

Coriander leaves: 1 small bunch

Coriander cumin powder: 2tsp

Garam Masala: 2tsp

Chilli powder: 1tsp

Turmeric powder: 1tsp

Lemon juice of 1 lemon

Salt to taste

Oil for cooking

Let’s get cooking

1. Wash the cauliflower and coarsely grind it in the mixer.

2. Chop the onions and coriander leaves.

3. Heat oil in a pan and fry the cauliflower, stirring regularly until light brown. Keep aside.

4. Sauté the the onions until brown. Add the ground ginger garlic green chilli paste and fry until the raw smell disappears.

5. Add the powdered masalas and fry for a minute.

6. Then add the tomato puree and cook for 3-4 minutes.

7. Add the cauliflower. Mix well and cook until the mixture is fairly dry.

8. Finally add salt and lemon juice.

9. Garnish with coriander leaves and serve hot with phulkas.

Approximate preparation and cooking time: 30 minutes

Serves: 2-3

* You can also add 1/2 cup of peas.

 

CAULIFLOWER AND POTATO RASSA (CAULIFLOWER AND POTATO IN COCONUT GRAVY)

BatatyacHa (potato) Rassa, a curry always made by my next door neighbour where we grew up in Bombay. A common preparartion among maharashtrians, where they use Goda masala, a different kind of garam masala.

I did not have Goda Masala, so made this curry using Garam Masala and thought adding cauliflower to the curry would enhance the taste too.

 

This is what you’ll need

Potatoes: 2

Cauliflower: 1 cup

Onions: 1

Tomato: 1

Mustard seeds: 1tsp

Cumin seeds: ½tsp

Chilli powder: 1-2tsp

Turmeric powder: ½tsp

Coriander powder: 1tsp

Garlic: 2 cloves

Coconut: 3tbsp

Garam masala: ½tsp

Coriander leaves: To garnish

Salt to taste

Oil

Let’s get cooking

1. Grind the coconut with the garlic flakes and keep aside.

2. Boil the potatoes. Peel and cut into cubes. Chop the onions and tomatoes. Cut the cauliflower into small florets and keep aside.

3. Heat the oil in a pan and add the mustard seeds and the cumin seeds.

4. Add the onions and sauté for a few minutes.

5. Mix in the powdered masalas and tomatoes. Cook till done.

6. Add the cauliflower and salt along with the ground coconut mixture and boil.

7. Add garam masala, potatoes and boil again.

8. Garnish with coriander leaves and serve hot with rice.

Dietician’s Note

Potatoes have become almost like the staple food in many parts of the world. However, most people people eat potatoes in the greasy french fries form and that can cause fattening and lead to several health hazards.

Without the addition of butter, cheese, potatoes are a low-fat, low-calorie and high-fiber food. Also a great source of Vitamin C which is an important antioxidant and repairs wear and tear of tissues, and minerals like potassium and iron.

Potatoes are packed with carbohydrates and also contain small amounts of protein. This serves as an excellent diet for those who want to gain weight.

On the other hand being high in carbohydrates, it causes increase in blood glucose levels, hence not adviced by people with Diabetes.

Coconut in this recipe, hence needs to be avoided by people on weight reduction diets.

Cauliflower is a good source of Vitamins, especially Vitamin C and a good antioxidant too.

INSTANT MIXED VEGETABLE PICKLE

When I was both tempted and impatient to eat the typical konkani style mixed vegetable pickle, my mom came up with the instant recipe. The last time I ate it she had made it for me. This time however, while speaking to a friend about pickles, I suddenly realised that it had been a long time since I made this one.

My friend said that  she would love to try some too, which is what got me to make this pickle once more. Very simple and quite delicious I must say!

This is what you’ll need

Carrot: 1 vati (peeled and chopped)

Lemon: 1 vati (chopped)

Cauliflower: 1 vati (small florets)

Chilli powder: 3tsp

Mustard powder: 1 1/2tsp

Hing (asafoetida): 3/4tsp

Salt to taste

Let’s get cooking

1. Cook the chopped lemon pieces with salt until it releases water. After that add around 1 glass of water and let it boil. Keep aside to cool.

2. Mix the rest of the ingredients in a bowl.

3. Once thoroughly cooled, add the lemon mixture to the vegetables. Check salt.

4. Store in a glass bottle in the refrigerator. Remains for up to 2 weeks.

Approximate preparation and cooking time: 20 minutes.

CAULIFLOWER BIRYANI

This is what you’ll need

Rice: 1cup

Cauliflower: 1 (medium sized)

Onions: 3

Ginger paste: 1tsp

Garlic paste:1tsp

Yogurt: 4tbsp

Tomatoes: 2

Chilli powder: 1tsp

Turmeric powder: 1/2 tsp

Biryani Masala: 3tsp

Cloves: 3

Cinnamon: 1″ piece

Cardamom: 2

Bay leaf: 1

Coriander leaves: 3tbsp

Lemon juice: 2tsp

Cashewnuts: Few

Oil

Salt to taste

Let’s get cooking

1. Season oil with the whole spices and add two glasses of water, along with the lemon juice and salt. Keep aside.

2. Cut the cauliflower into small florets and marinate with the yoghurt, chilli powder, ginger garlic paste and turmeric powder.

3. Slice the onions and chop the tomatoes and coriander leaves.

4. Heat oil in a pan and add the onions. Saute until brown.

5. Add the biryani masala and the sliced tomatoes. Fry for a few minutes.

6. Add the marinated cauliflower and fry for a few minutes.

7. Add some water, cover and cook on a low flame until the cauliflower is cooked.

8. Mix in the rice, along with the coriander leaves and salt. Mix well.

9. Garnish with fried cashewnuts, onions and chopped coriander.

10. Serve with a raita of your choice.

Approximate preparation and cooking time: 45 minutes

Dietician’s Note

Cauliflower has antioxidant and anti-inflammatory properties.

Cauliflower also contains B and C Vitamins  It serves as a good source of proteins, phosphorus and potassium.

It also has folate which helps the blood work more efficiently and is often recommended for preventing anemia.

Of course, cauliflower is an excellent source of fibre, which helps to improve colon health and can even help prevent cancer.

Can be eaten by diabetics in limited amounts (like 1 vati/small bowl)

Overweight people can omit the fried onions and cashewnuts and eat 1 vati/ small bowl) of the biryani.

 

 

CAULIFLOWER SURPRISE

This is what you’ll need

Cauliflower: 1

Onions: 2

Spinach: 1 cup chopped

Tomato: 1

Cumin seeds: 1tsp

Chilli powder: 1tsp

Turmeric powder: 1/2tsp

Coriander powder: 1tsp

Cumin powder: 1/2tsp

Garam Masala powder: 1/2tsp

Lemon juice: 1/2tsp

Salt to taste

Oil

Let’s get cooking

1. Wash the vegetables. Cut the cauliflower into small florets.

2. Chop the onions, spinach and tomatoes.

3. Heat oil in a pan. Season with cumin seeds.

4. Add the onions and saute until transparent.

5. Add the chilli powder, turmeric powder, coriander and cumin powder. Fry for a minute.

6. Add the cauliflower, spinach, tomato. Cover and cook until done. Sprinkle water if required.

7. Add the garam masala powder, salt and lemon juice. Mix well.

8. Serve hot with phulkas or puris.

Approximate preparation and cooking time: 30 minutes

 

 

QUICK CAULIFLOWER CURRY

This is what you’ll need

Cauliflower: 1 (medium sized)

Onions: 2

Tomato: 1

Potato: 1

Kairi (raw mango): ½

Chilli powder: 1tsp

Turmeric powder: ½tsp

Coriander powder: 1tsp

Mustard seeds: ½tsp

Cumin seeds: ½tsp

Coriander leaves: Few

Salt to taste

Oil

Let’s get cooking

1. Separate the cauliflower florets into small pieces.

2. Peel the potato and cut into one inch pieces.

3. Chop the onions, tomato, kairi and coriander leaves finely.

4. Heat the oil in a pan and season with mustard and cumin seeds.

5. Add the onions and saute until transparent.

6. Add the turmeric powder, chilli powder and coriander powder.

7. Add the chopped tomatoes and cook until pulpy.

8. Mix in the cauliflower and potatoes.

9. When half cooked add the chopped kairi, salt and half a glass of water.

10. Cover and cook until done.

11. Garnish with coriander leaves and serve hot with rotis or puris.

Approximate preparation and cooking time: 30 minutes

Dietician’s Note

Cauliflower has antioxidant and anti-inflammatory properties.

Cauliflower also contains B and C Vitamins  It serves as a good source of proteins, phosphorus and potassium.

It also has folate which helps the blood work more efficiently and is often recommended for preventing anemia.

Of course, cauliflower is an excellent source of fibre, which helps to improve colon health and can even help prevent cancer.

This recipe is a good choice for diabetics and also people with hypertension. The salt can be omitted completely and the raw mango masks the absence of salt.

Related Posts Plugin for WordPress, Blogger...