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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  |
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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 |
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Salt to taste |
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A pinch of red coloring (optional) |
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Oil for frying |
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Green chilies, chopped |
2 |
Onion, chopped |
1 |
Mustard, cumin seeds & curry leaves for seasoning |
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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.
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CAULIFLOWER GRATIN
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Ingredients
Cauliflower split into small flowerets |
1 |
Vinegar |
1 tbsp |
Salt to taste |
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Maida flour |
2 1/2 tbsp |
Butter |
30 g |
Milk |
350 ml |
Black pepper powder |
1/4 tbsp |
Cheese grated |
50 g |
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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.
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CAULIFLOWER & SPINACH STIR-FRY
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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 |
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Coriander leaves for garnishing |
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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 .
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GLAZED CAULIFLOWER WITH GINGER
| 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 |
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Lemon juice |
1 tsp |
Chopped fresh coriander |
2 tbsp |
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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.
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GOBI MANCHURIAN
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 |
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Oil for deep frying |
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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.
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ALOO GOBHI MASALA
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 |
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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.
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CAULIFLOWER KURMA
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 |
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Water |
1 cup |
Coconut oil |
3 tbsp |
Curry leaves |
2 stems |
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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.
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CAULIFLOWER RICE
Ingredients
Cauliflower |
1/2 |
Jeera |
1 spoon |
Cloves |
2 |
Slt |
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Corainder |
1/2 bunch |
Green chillies |
2 |
Tomato ketchup |
2 spoons |
Basmati rice |
1 1/4 cup |
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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!
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FRIED CAULIFLOWER
Ingredients
Cracker crumbs |
1 cup |
Egg |
1 |
Head cauliflower broken into small florets |
1 |
Milk |
2 tbsp |
Oil for deep frying |
4 cup |
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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.
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CAULIFLOWER PARATHA
Ingredients
Whole wheat flour(atta) |
4 cups |
Grated cauliflower(Gobi) |
2 cups |
Corainder leaves(finely chopped) |
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Chopped green chillies |
1-2 |
Ginger chopped |
1" |
Salt, red chilli powder & Garam masala as per taste |
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Ajwain(optional) |
1/2 tbsp |
Butter/oil for frying |
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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.
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CAULIFLOWER CHOPS
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 |
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Oil |
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Cumin seeds |
1/2 tbsp |
Curry leaves |
few |
Chopped corainder leaves |
1 tbsp |
Slit green leaves |
2 |
Grind together |
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Grated fresh coconut |
2 1/2 tbsp |
Poppy seeds |
1 1/2 tbsp |
Roasted gram |
1 tbsp |
Garam masala powder |
1/2 tbsp |
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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.
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CAULIFLOWER AND BROCCOLI SOUP RECIPE
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 |
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Fresh ground pepper to taste |
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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.
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CAULIFLOWER PAKODA
Ingredients
Cauliflower cut into small florets |
1 |
Besan |
2 cups |
Ginger |
1/2 tbsp |
Dhania |
1 tbsp |
Salt to taste |
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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 |
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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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