Cauliflower fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
500 grams Cauliflower, frozen, cooked Paste:1 inch ginger2 to 3 medium garlic cloves¼ teaspoon fennel seedsother ingredients:1 tablespoons coconut oil - can also use sunflower oil or ghee (clarified butter)½ cup chopped onions or 1 medium sized onion1 green chili , slit8 to 10 curry leaves , chopped or broken½ cup chopped tomatoes or 1 medium sized tomato¼ teaspoon turmeric powder¼ teaspoon red chili powder¼ teaspoon black pepper powder or crushed black pepper¼ teaspoon garam masala powder½ teaspoon cumin powder½ teaspoon coriander powder (ground coriander)salt as required1 to 2 tablespoons chopped coriander leaves (cilantro leaves)
crushing in mortar-pestle:
Take 1 inch ginger (chopped), 2 to 3 medium garlic cloves (chopped) and ¼ teaspoon fennel seeds in a mortar-pestle.
Crush everything to a semi-fine or fine paste. Keep aside.
making cauliflower fry:
Heat 1 tablespoon coconut oil in a heavy pan or kadai. Use a heavy kadai or pan so that the masala does not stick at the bottom. Add the crushed ginger+garlic+fennel seeds paste.
Stir and fry for a few seconds till the raw aroma of ginger and garlic goes away.
Then add ½ cup chopped onions.
Stirring often sauté onions on a medium-low to medium flame till they become golden.
Then add ½ cup chopped tomatoes, 1 green chili (slit) and 8 to 10 curry leaves (chopped or torn).
Sauté stirring often till the tomatoes soften and become pulpy. Oil should release from the sides of the onion-tomato masala.
Sprinkle ¼ teaspoon turmeric powder, ¼ teaspoon red chili powder, ¼ teaspoon black pepper powder or crushed black pepper, ¼ teaspoon garam masala powder, ½ teaspoon cumin powder and ½ teaspoon coriander powder.
Mix very well and sauté till you get a nice aroma from the spice powders.
Now add the blanched cauliflower florets. mix again well.
Season with salt as per taste. There is no need to add water. The cauliflower will get cooked with its own juice and moisture. mix again.
Cover the cauliflower mixture with a tight fitting lid. Cook on a low to medium-low flame.
Use a lid that comes close to the cauliflower fry mixture in the pan. The space between the lid and cauliflower should be small.
In between do check and give a stir. Then continue to cover with lid and cook on a low to medium-low flame.
If cauliflower or the masala starts sticking to pan and the cauliflower is not yet cooked, then add a few tablespoons of water. But add water only if the masala or cauliflower starts sticking to the pan.
Cook till the cauliflower florets is tender and softened. Do not make them mushy. If there is any water left in the pan after the cauliflower florets are cooked, then cook without lid till all the water evaporates.
Lastly switch off flame and add 1 to 2 tablespoons chopped coriander leaves. Mix well.
Serve cauliflower fry with chapatis, paratha, bread or phulkas. You can squeeze some lemon juice on cauliflower fry while eating.
Serving Size: 3 large cups
Number of Servings: 3
Recipe submitted by SparkPeople user GTKARLA.
Take 1 inch ginger (chopped), 2 to 3 medium garlic cloves (chopped) and ¼ teaspoon fennel seeds in a mortar-pestle.
Crush everything to a semi-fine or fine paste. Keep aside.
making cauliflower fry:
Heat 1 tablespoon coconut oil in a heavy pan or kadai. Use a heavy kadai or pan so that the masala does not stick at the bottom. Add the crushed ginger+garlic+fennel seeds paste.
Stir and fry for a few seconds till the raw aroma of ginger and garlic goes away.
Then add ½ cup chopped onions.
Stirring often sauté onions on a medium-low to medium flame till they become golden.
Then add ½ cup chopped tomatoes, 1 green chili (slit) and 8 to 10 curry leaves (chopped or torn).
Sauté stirring often till the tomatoes soften and become pulpy. Oil should release from the sides of the onion-tomato masala.
Sprinkle ¼ teaspoon turmeric powder, ¼ teaspoon red chili powder, ¼ teaspoon black pepper powder or crushed black pepper, ¼ teaspoon garam masala powder, ½ teaspoon cumin powder and ½ teaspoon coriander powder.
Mix very well and sauté till you get a nice aroma from the spice powders.
Now add the blanched cauliflower florets. mix again well.
Season with salt as per taste. There is no need to add water. The cauliflower will get cooked with its own juice and moisture. mix again.
Cover the cauliflower mixture with a tight fitting lid. Cook on a low to medium-low flame.
Use a lid that comes close to the cauliflower fry mixture in the pan. The space between the lid and cauliflower should be small.
In between do check and give a stir. Then continue to cover with lid and cook on a low to medium-low flame.
If cauliflower or the masala starts sticking to pan and the cauliflower is not yet cooked, then add a few tablespoons of water. But add water only if the masala or cauliflower starts sticking to the pan.
Cook till the cauliflower florets is tender and softened. Do not make them mushy. If there is any water left in the pan after the cauliflower florets are cooked, then cook without lid till all the water evaporates.
Lastly switch off flame and add 1 to 2 tablespoons chopped coriander leaves. Mix well.
Serve cauliflower fry with chapatis, paratha, bread or phulkas. You can squeeze some lemon juice on cauliflower fry while eating.
Serving Size: 3 large cups
Number of Servings: 3
Recipe submitted by SparkPeople user GTKARLA.
Nutritional Info Amount Per Serving
- Calories: 110.3
- Total Fat: 5.3 g
- Cholesterol: 0.0 mg
- Sodium: 859.9 mg
- Total Carbs: 14.5 g
- Dietary Fiber: 6.3 g
- Protein: 4.0 g
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