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CAULIFLOWER

CAULIFLOWER
 

Cauliflower is an excellent source of Vitamin C. It is a good source of folate and pottasium, low in calories, high in fiber and is anti-carcinogenic. It has been found that a cup of raw cauliflower florets has more than 50 percent of the Recommended Dietary Allowance ( RDA ) of vitamin C, 15 percent of the RDA for folate, and reasonable amounts of potassium and vitamin B6.


Cauliflower also has bioflavonoids, indoles and other chemicals that protect against cancer.Filling, high in fiber, and low in calories this is an ideal snack food for weight watchers.To retain flavor and reduce nutrient loss, cook cauliflower rapidly by boiling in a minimum amount of water or steaming.

Too much cooking turns cauliflower mushy and releases sulfurous compounds, resulting in an unpleasant odor and bitter taste. Boiling the vegetable in an open pot helps disperse these compounds. When buying cauliflower, look for a head with firm, compact florets.

 

CAULIFLOWER 65 Vegetarian Dish

Ingredients

Cauliflower, cut into small flowerets
1
Bengal gram flour
1 cup
Maida
1/2 cup
Ginger garlic paste
1 tbsp
Chilli powder
1/2 tbsp
A pinch of china salt
Salt to taste
A pinch of red coloring (optional)
Oil for frying
Green chilies, chopped
2
Onion, chopped
1
Mustard, cumin seeds & curry leaves for seasoning

Cauliflower 65

Method

  • Soak the cauliflower pieces in salt water for 10 minutes and cook in boiling water for 5 minutes. Remove and allow them to cool.
  • Mix Bengal gram flour, maida flour, salt, ginger garlic paste, chili powder, china salt and make a fine batter by using water. Also add red coloring if required.
  • Immerse the cauliflower pieces in the batter and deep fry in hot oil until they are golden brown.
  • Heat 2 tbsp of oil in another pan. Season with mustard seeds, cumin seeds, curry leaves.
  • Also add chopped green chilies, onions and fry for a minute.
  • Now add the fried cauliflower pieces to the seasoning mixture and mix well.
  • Serve hot.

CAULIFLOWER GRATINVegetarian Dish

Ingredients

Cauliflower split into small flowerets
1
Vinegar
1 tbsp
Salt to taste
Maida flour
2 1/2 tbsp
Butter
30 g
Milk
350 ml
Black pepper powder
1/4 tbsp
Cheese grated
50 g

Cauliflower gratin

Method

  • Wash the cauliflower flowerets in salt water and keep aside.
  • Add water, salt, vinegar to the cauliflower and boil until the cauliflower is half cooked.
  • Remove water from them and arrange them in a baking dish.
  • Sprinkle salt and pepper powder on the top of the cauliflower.
  • Now sprinkle some cheese and then some white sauce and then some cheese.
  • Bake this mixture in an oven for 5-10 minutes at 350 degrees F.
  • Serve hot with rice or parathas.

CAULIFLOWER & SPINACH STIR-FRYVegetarian Dish

Ingredients

Cauliflower cut into florets
1
Spinach
300 gms
Ghee or butter
60 gms
Garlic, sliced
8 flakes
Cumin seeds
1 tbsp
Onions finely sliced
2-3
Green chilies
4
Turmeric powder
1/2 tbsp
Chilli powder
1 tbsp
Garam masala powder
1 tbsp
Tomatoes finely sliced
2
Salt to taste
Coriander leaves for garnishing

Cauliflower & spinach stir fry

Method

  • Heat the ghee in a pan, add garlic flakes and saute until golden brown. Add cumin seeds and stir-fry
  • Add onions, green chilies and saute until golden brown. Add cauliflower and keep stirring frequently till half cooked.
  • Add spinach and fry for a minute. Sprinkle turmeric powder, chili powder, garam masala powder and stir well.
  • Add chopped tomatoes and stir fry for another 2 minutes. Lower the heat, sprinkle little water, cover and cook for 5 minutes.
  • Add salt and coriander leaves. Garnish with roasted garlic .

GLAZED CAULIFLOWER WITH GINGER Vegetarian Dish

Ingredients

Cauliflower
1 small
Vegetable oil
4 tbsp
Coriander seeds
1 tsp
Shredded fresh ginger
1 1/2 tbsp
Green chilies, chopped
2
Turmeric
1/2 tsp
Salt to taste
Lemon juice
1 tsp
Chopped fresh coriander
2 tbsp

Glazed cauliflower with ginger

Method

  • Separate cauliflower into flowerets. Wash well & drain.
  • Heat 3 tbsp oil over high heat in a skillet. When very hot, add coriander & fry for 10 seconds.
  • Add ginger, chilies and stir for a couple of seconds. Immediately add turmeric & salt.
  • Follow at once with the cauliflower. Stir rapidly to prevent burning & to distribute the spices.
  • Add 1/4 cup of hot water. Reduce heat, cover & cook for 20 to 25 minutes, stirring once or twice during the cooking.
  • Increase heat to medium & stir fry to evaporate remaining moisture & to lightly brown the cauliflower, 5 to 10 minutes. Stir carefully.
  • If vegetable looks dry, stir in the rest of the oil. Add lemon juice & coriander leaves.
  • Serve immediately.

GOBI MANCHURIANVegetarian Dish

Ingredients

Cauliflower florets
3 cups
All purpose flour
1 cups
Ginger garlic paste
1 tbsp
Green chilli paste
1 tbsp
Chopped spring onions
1/2 cup
Chopped capsicum
1/4 cup
Chopped garlic
2 tbsp
Soya sauce
2 tbsp
Tomato ketchup
2 tbsp
Chilli sauce
1 tbsp
Salt to taste
Oil for deep frying

Gobi manchurian

Method

  • Cook cauliflower florets in salted water for 5 minutes. Remove the water and keep aside.
  • Add ginger garlic paste, green chilli paste, salt and water to all-purpose flour to make a batter of medium consistency.
  • Dip the florets in the batter and deep fry in hot oil until golden brown. Remove and drain.
  • Heat 2 tsp of oil in a skillet and saut� spring onions, garlic and capsicum for 5 minutes. Add soya sauce, chilli sauce, tomato ketchup and cook for 2 minutes.
  • Add the florets, mix well and cook for 5 minutes.
  • If gravy is required, add 1 tsp of corn flour mixed in water (1 cup) with out any lumps before adding the florets. Cook for 5 minutes and then add the florets.

ALOO GOBHI MASALAVegetarian Dish

Ingredients

Cauliflower
1/2 kg
Potato(medium size)
2
Finely chopped onion
1
Finely chopped tomato
1
Green peas
1/2 cup
Ginger paste
1/2 tbsp
Garlic paste
1 tbsp
Thinly sliced green chilli
2
Cumin powder
1 tbsp
Red chilli powder
1 tbsp
Turmeric powder
1/4 tbsp
Garam masala powder
1 tbsp
Coriander powder
1/2 tbsp
Vegetable oil
3 tbsp
Salt to taste

Aloo gobi masala

Method

  • Cut cauliflower and potato into medium sized cubes and thoroughly wash it.
  • Heat oil in a frying pan / kadai. Add green chilli, ginger garlic and stir for few seconds.
  • Add chopped onions and fry over medium heat until light golden brown. Add chopped tomato and green peas. Cook until tender
  • Add red chilli powder, cumin powder, turmeric powder, dry coriander powder, garam masala and salt. Mix well.
  • Add cauliflower and potato and stir. Saute for 5 minutes. Cover the pan / kadhai and cook over medium heat until tender. Ocassionally stir it to prevent sticking to the bottom.
  • Garnish with coriander leaves and serve hot.

CAULIFLOWER KURMA Vegetarian Dish

Ingredients

Cauliflower
250 gm
Onion
1
Carrot
2
Green chilli
3
Ginger
1 small
Red chilli powder
1 1/2 tbsp
Corainder powder
2 tbsp
Turmeric powder
1/2 tbsp
Coconut milk
1 cup
Salt
Water
1 cup
Coconut oil
3 tbsp
Curry leaves
2 stems

Cauliflower kurma

Method

  • Wash the Cauliflower and cut into Florets. Cut onion into small pieces. Also cut ginger and green chili. Then cut carrot into piece.
  • In a pan pour coconut oil and let it heat. Fry onion until it becomes golden brown.
  • Add cauliflower, carrot, ginger, green chili, red chili powder, coriander powder, turmeric powder, salt and water.  Close the pan and allow it to cook.
  • Saute for 5 minutes. Cover the pan / kadhai and cook over medium heat until tender.
  • When cooked, add coconut milk, let it boil.  Put curry leaves and remove from fire.

CAULIFLOWER RICEVegetarian Dish

Ingredients

Cauliflower
1/2
Jeera
1 spoon
Cloves
2
Slt
Corainder
1/2 bunch
Green chillies
2
Tomato ketchup
2 spoons
Basmati rice
1 1/4 cup

Cauliflower rice

Method

  • Fry cloves,jeera ,green chillies in oil.
  • Add cauliflower and fry till it turns brown.
  • Add salt and tomato ketchup.add coriander leaves.
  • Cook basmathi rice separately and mix the rice with the cauliflower
  • Enjoy!

FRIED CAULIFLOWERVegetarian Dish

Ingredients

Cracker crumbs
1 cup
Egg
1
Head cauliflower broken into small florets
1
Milk
2 tbsp
Oil for deep frying
4 cup

Fried Cauliflower

Method

  • Place cauliflower into a pan of lightly salted boiling water. Cook for 5 to 8 minutes or until tender. Remove from heat, drain and cool.
  • Heat oil in a deer fryer to 365 degrees F(180 degrees C). In a small bowl, whisk together the egg and milk with a fork. Place cracker crumbs in a shallow dish.
  • Dip cauliflower in the egg mixture then roll in cracker crumbs.
  • Fry coated cauliflower in the hot oil until golden brown.
  • Drain on paper towels.

CAULIFLOWER PARATHAVegetarian Dish

Ingredients

Whole wheat flour(atta)
4 cups
Grated cauliflower(Gobi)
2 cups
Corainder leaves(finely chopped)
Chopped green chillies
1-2
Ginger chopped
1"
Salt, red chilli powder & Garam masala as per taste
Ajwain(optional)
1/2 tbsp
Butter/oil for frying

 

Cauliflower paratha

Method

  • Make dough out of whole-wheat flour (atta), as you would do for any paratha/roti.
  • Mix grated cauliflower, green chilies, ginger, coriander leaves, ajwain, chili powder, salt, and garam masala as a filling in paratha.
  • Make two medium size chapati, add the filling to the one chapati and cover it with the second one. Now roll it slightly.
  • Cook on a pre-heated Tawa (flat griddle plate). Turn it and pour half tablespoon oil or butter.
  • Spread it on the paratha and shallow fry over low heat.
  • Turn it and again pour oil or butter on the other side.
  • Cook on a low heat till golden brown.
  • Serve gobhi ka parantha hot with yogurt (curd) and your favorite chutney.
Note: It makes 18 parathas.

CAULIFLOWER CHOPSVegetarian Dish

Ingredients

Onions
3
Tomato
3
Ginger garlic paste
1 tbsp
Cauliflower
2
Coconut extract
1/4 cup
Red chilli powder
1 1/2 tbsp
Salt
Oil
Cumin seeds
1/2 tbsp
Curry leaves
few
Chopped corainder leaves
1 tbsp
Slit green leaves
2
Grind together
Grated fresh coconut
2 1/2 tbsp
Poppy seeds
1 1/2 tbsp
Roasted gram
1 tbsp
Garam masala powder
1/2 tbsp

Cauliflower chops

Method

  • Chop onions, tomatoes and cauliflower into fine pieces.
  • Wash cauliflower pieces twice. Take it in bowl and pour luke warm water with little salt. Keep closed for 2 minutes and strain the water. (this process removes any insects in the cauliflower)
  • Heat oil, add cumin seeds, curry leaves , green chillies and then onions.
  • Fry till it turns transparent and add cauliflower pieces.
  • Stir for 2 minutes, add red chilli powder, mix well and then add chopped tomatoes.
  • Pour little water and keep closed till cauliflower becomes soft.
  • Add ground paste and salt.
  • Cook till gravy becomes thick.
  • Pour thick coconut extract. When it attains boiling point, remove from fire. Garnish with coriander leaves.
  • Squeeze lime according to taste if you prefer.
    Serve this with Appam or dosai.

CAULIFLOWER AND BROCCOLI SOUP RECIPEVegetarian Dish

Ingredients

Broccoli chopped into florets
500 gms
Cauliflower chopped into florets
250 gms
Onion chopped
1
Potato peeled chopped
1
Dried crushed herbs
1/4 tbsp
Celery chopped
2 small sticks
Garlic chopped
1 clove
Water
2 cups
Skim milk
1 cup
Mint leaves finely chopped
4-5
Butter
1 tbsp
Salt to taste
Fresh ground pepper to taste

Cauliflower and broccoli soup

Method

  • Heat butter in a large saucepan.
  • Add garlic and onion, stir fry till soft.
  • Add 1-1/2 cups water, potato, celery, broccoli and cauliflower.
  • Bring to a boil. Reduce heat and simmer till potato is tender.
  • Add herbs.Blend mixture till smooth. Add cornflour paste.
  • Return to pan.
  • Stir on high heat till it comes back to boil. Allow to boil till thickened.
  • Add salt to taste, fresh ground pepper, milk and parsley.
  • Reheat before serving. Serve hot with soup sticks and butter.

CAULIFLOWER PAKODA Vegetarian Dish

Ingredients

Cauliflower cut into small florets
1
Besan
2 cups
Ginger
1/2 tbsp
Dhania
1 tbsp
Salt to taste
Onion chopped
1
Chillies cut finely
3
Red chilli powder
1/2 tbsp
Garam masala
1/2 tbsp
Cumin seeds
1/2 tbsp
Chopped corainder leaves
few
Oil for frying

Cauliflower pakoda

Method

  • Mix everything in a bowl and add little water and beat the mixture to form a thin and smooth batter.
  • Heat oil in a deep frying pan.
  • Dip the cauliflower pieces into the batter and deep fry on medium heat until golden brown.
  • Serve hot with Green (Spicy) chutney or Ketchup.


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