Wednesday, 25 March 2015

CAULIFLOWER SUBZI

Cauliflower is rich in  nutrients, cauliflower or cabbage flower is one of the commonly used flower-vegetables. Its compact flower heads hold numerous health benefiting phtyo-nutrients such as vitamins, indole-3-carbinol, sulforaphane etc., that help prevent overweight, diabetes and offer protection from prostate, ovarian, and cervical cancers. It is very low in calories.  It comprises of several health-benefiting antioxidants and vitamins in addition to be low in fat and zero cholesterol.
  • Fresh cauliflower is an excellent source of vitamin C,  vital B-complex groups of vitamins such as folates, pantothenic acid (vitamin B5), pyridoxine (vitamin B6) and thiamin (vitamin B1), niacin (B3) as well as vitamin K. These vitamins is essential in the sense that body requires them from external sources to replenish and required for fat, protein and carbohydrate metabolism.
  • Further, It is an also good source of minerals such as manganese, copper, iron, calcium and potassium. Manganese is used in the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Potassium is an important intracellular electrolyte helps counter the hypertension effects of sodium. 


 Let us look at the recipe now:

Preparation time: 10 minutes
cooking time: 20 minutes
serves: 2

Ingredients:

250 gms cauliflower florets
1 tbs chick pea flour, besan, kadalamavu
1/2 tsp red chilli powder
1/2 tsp garam masala powder
1 tbsp chopped coriander leaves
salt
turmeric powder

tempering:

2 tsp oil
1 tsp mustard seeds
1 tsp urid dal
1/2 tsp cumin seeds
curry leaves
a pinch of asafoetida

Method:

Dip the florets in salt water (lukewarm water) to remove the worms, if any.
remove from  water and keep aside.
heat oil in kadai, add mustard seeds, urid dal, cumin seeds, when it is done, add the asafoetida, curry leaves.
add the florets, saute for 5 minutes, add the chick pea flour, chilli and garam masala, salt, turmeric powder, mix well,  sprinkle little water, cover and cook for 5 minutes.  switch off gas, let it remain on stove top for another 5 minutes.  remove, add the coriander leaves. serve hot with phulka, chapati, rice and sambar or dal.

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