Cauliflower is low in fat, high in dietary fiber, folate, water and vitamin C. Cauliflower contains sulforphane, which slows down or prevents growth of tumors in breast and prostate. Cauliflower also contains glucosinolates, besides sulforphane, which improves the liver’s ability to detoxify carcinogenic substances.
These nutrition benefits make cauliflower more than necessary to include in our food.
Here is a cauliflower masala recipe.
Ingredients – 1
- Cauliflower- 1 (cut into florets)
- Frozen peas- ½ cup
- Onion- 1( chopped)
- cumin seeds- 1 teaspoon
- salt to taste
- Turmeric powder – 1/4 teaspoon
- oil – 2 tablespoons
Ingredients to be ground – 2
- Onion-1
- Tomatoes – 2
- Garam masala- ½ teaspoon
- Masala powder – 2 ½ teaspoon
- Coconut – 2 tablespoons ( grated)
Ingredients for masala powder – 3
- Coriander seeds- 1 ½ teaspoons
- Urad dhal – 1 tablespoon
- Channa dhal – 1 tablespoon
- Sesame seeds- 1 ½ teaspoons
- Red chili – 2 to 3
Directions
1. Add a teaspoon of oil and roast the ingredients (in list 3) and powder them when cool – this is the malasa powder.
2. Grind the ingredients in list 2 to a smooth paste.
3. Wash cauliflower florets and thaw the frozen peas. Bring a pot with 3 cups of water to boil. Switch off the stove. Stir in cauliflower and green peas. Let stand for 5 minutes. Strain the veggies.
4. Set a sauce pan and add 2 tablespoons of oil. Splutter cumin seeds and add chopped onions. Fry till they become translucent. Stir in the ground masala and fry till the oil separates from the gravy.
5. Stir in cauliflowers and green peas. Fry well with the masala. Add 1 ½ cups of water and bring it to a boil. Add salt.
6. Simmer and cook till the gravy thickens.
7. Switch off and garnish with cilantro leaves.
Can be served with roti, naan, idli, dosa and bread.
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