Cauliflower is not for just for ‘gobi Manchurian’. It has many uses, and is rich in minerals
Nutritious Cauliflower is versatile
Cauliflower belongs to the mustard family, cruciferae. Loam soil is considered best for cauliflower, and the climate should be cool and moist. Only the head (the white curd) of the cauliflower is edible. The curd consists of thickly clustered, shortened floral parts which are surrounded by large green leaves.
Cauliflower is usually eaten cooked but sometimes eaten pickled or raw. Cauliflower is rich in vitamin C, folate and numerous phytochemicals which is for good health.
It is also rich in cancer fighting bioflavanoids and indoles. It is an ideal food for weight watchers because it is filling, high in fiber and low in calories. Raw cauliflower contains more folate, 80 per cent of which may be lost during cooking.
Baking steaming or boiling in minimum water are the best ways of cooking, to retain its flavour and reduce nutrient loss. Too much cooking turns cauliflower mushy, and releases sulphurous compounds, resulting in bitter taste and unpleasant odour.
Cauliflower – 250 gms (clean and cut into one-
and-a-half inch pieces)
Capsicum – 1 medium cut into fine rings
Tomato – 2 medium cut into strips
Onion – 2 medium cut into fine rings
Curd (thick) – 1 tbsp
Ginger – One-and-a-half inch piece
Garlic – 3-4 flakes
Red chilli (dry) - 3
Salt to taste
Garam masala – Half tsp
Jeera powder – One-fourth tsp
Oil – 4 tbsp
Lemon juice - One-and-a-half tbsp
Grind ginger, garlic and chillies to fine paste. Mix it with curd, jeera powder, salt, lemon juice, gram masala and 2 tbsp oil. Apply half of the paste to cauliflower pieces and marinate for 2 hours.
Grill cauliflower in a greased oven proof dish in a hot oven till the cauliflower gets light brown from the sides.
Heat 2 tbsp oil in a pan, add capsicum and onion. Stir well, till onion gets light brown. Add the remaining paste into it and mix well. Add tomato strips and stir lightly.
Remove from fire.
Add cauliflower pieces to it and stir lightly. Serve hot with rice or chappathi.
Cauliflower – 400 gm
Cooking oil – 2 tbsp
Onion – 1 finely sliced
Ginger (shredded) – 4 cm piece
Garlic (finely chopped) – 2 large cloves
Mustard seeds – Half tsp
Celery leaves – 2-3 springs
Chilli powder – 1 tbsp
Corriander powder – 1 tbsp
Cumin powder – half tsp
Turmeric powder – 1 heaped tsp
Water – 4 tbsp
Vinegar – 3 tbsp
Sugar – 4 tbsp
Salt to taste
Water – Half cup
Chillies (red and green) – 3 each
Cut cauliflower into small pieces and season it with salt.
Heat oil in a pan and fry onion, ginger and garlic for a couple of minutes. Put in mustard seeds and celery leaves and continue frying until onions gets light brown. Add cauliflower into it and toss well.
To this, add sauce ingredients stir for 15 minutes. Pour half a cup of water into it, and stir continuously over low flame.
When the cauliflower becomes almost soft add chillies, stir well until the sauce becomes thick. Remove from fire, and serve hot.
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