Published February 25, 2013 | Written by The Healthline Editorial Team
Published by: 
Servings: 10
Total Time: 70 min
Prep Time: 20 min | Cook Time: 20 min
Cauliflower is a great hit when made on its own or combined with other vegetables, such as potatoes. The spices along with the ginger-garlic paste give this recipe a wonderful flavor and aroma and it's an instant hit with both rotis and paranthas. Care should be taken not to overcook the vegetable.
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Serving size: |
approximately 1/2 cup of cooked vegetable |
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Calories per serving: |
54 |
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Total Fat 1.7g |
3% |
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Sodium 255mg |
11% |
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Serving size: |
approximately 1/2 cup of cooked vegetable |
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Calories per serving: |
54 |
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% Daily Value* |
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Total Fat 1.7g |
3% |
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Saturated Fat 0.3g |
2% |
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Sodium 255mg |
11% |
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Total Carbohydrate 8.8g |
3% |
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Protein 2.4g |
3% |
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* Percent Daily Values are based on a 2,000 calorie diet. |
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Ingredients
- 4 cups water
- 1 tsp. salt
- 1 medium cauliflower, cut into 3 to 4 cm flowerets with 1 cm stalk
- 1 inch piece of ginger
- 6 flakes garlic
- 2 green chilies
- 2 tbsp. olive oil
- 2 large onions, grated
- 2 medium tomatoes, chopped
- 1/2 tsp. turmeric powder
- 1 tsp. coriander powder
- 1/2 tsp. cumin powder
- 1 tsp. red chili powder
- 2 tbsp. curd, beaten
- 1 tbsp. cilantro leaves, chopped
Step by Step:
- Keep the cauliflower flowerets dipped in 4 cups of water for about 30 minutes. Drain after 30 minutes.
- Grind together ginger, garlic, and green chilies into a smooth paste.
- Heat olive oil in a large non-stick pan over medium-high heat. Add grated onions and fry till golden brown. Lower the heat and add the ginger-garlic paste, tomatoes, turmeric, coriander powder, cumin powder, red chili powder, and the remaining 1 tsp. salt. Cook the entire contents on medium-high heat till the tomatoes are pulpy, stirring occasionally. Care should be taken that the content should not burn or stick to the pan.
- Add 1 tbsp. curd. Stir constantly till the curd is well blended into the mixture (about 30 seconds). Add the remaining curd in the same way and fry for about 3 minutes. Add cauliflower flowerets. Toss for about 5 minutes, until the flowerets are all covered with the mixture of spices. Cover the pan with a lid and cook for about 15 minutes over medium-high heat, stirring occasionally. You can add some water (1 tbsp.) if the cauliflower starts sticking to the pan.
- Garnish with chopped coriander leaves and serve hot with rotis and paranthas.
