Cauliflower Fry, A Spicy Curry Cauliflower Recipe from India was originally posted on Tangy Tales by our vegetarian food blogger, Aparna Parinam, a proud IBA member. I think this recipe looks delicious and adds a twist on traditional cauliflower dishes. Hope to try it soon! – Tina
One of my favorite vegetables is cauliflower. Alas, the winter season is receding. Cauliflowers are found in abundance in the market during the winters – large and fresh ones. I often use this vegetable in the winter to make this simple cauliflower recipe! It happens to be one of my daughter’s favorite dishes, too. Often, I give my daughter this stir-fry curry along with rotis for her lunch at school. I simply love the softness of the cooked cauliflower along with a spicy twist!
During my childhood days, my mother would often make this tasty cauliflower recipe for us. We always took heaps of this curry and innocently devoured it. In addition, this dish is very easy to prepare and can be cooked within 10 minutes.
All In a Name
The word ‘gobhi’ referred to three types of vegetables in the Hindi language in India. Cauliflower is called phool –gobhi, cabbage is referred to as gobhi, and knol knol is called ganth- gobhi.
Facts About Cauliflower
As per renowned food historian, K.T Achaya, cauliflower was introduced in India after 1850 AD. Cauliflower is believed to come from Asia. In Europe, it was first eaten in Italy. In the 16th century, cauliflower spread throughout Europe. It was first grown in North America in the late 17th century. Above all, it is a cruciferous vegetable.
What are Cruciferous Vegetables?
They belong to the Cruciferae family and grow well in cool weather. Crucifix, refers to the cross. These vegetables have flowers that have four petals which resemble a cross. While the leaves or the flower buds of these vegetables are consumed, in some cases , the roots or seeds are also eaten.
Furthermore, these vegetables support detoxification as they are rich in sulfur containing compounds called glucosinolates. They breakdown, during the process of chewing and digestion, into biologically active compounds. These compounds prevent the growth of cancer cells. These active substances are indoles, thiocyanates, and isothiocyanates. The substance, indole-3-carbinol, present in this family, is said to greatly reduce the risk of some types of cancer.
Some examples of cruciferous vegetables:
Note: The Hindi names follow the English names, the respective part of the plant is listed in parentheses:
- Broccoli, Hara phoolgobhi, (branched green undeveloped flower heads)
- Brussel Sprouts, Chotti gobhi, (small edible cabbage like buds which grow along a stalk)
- Cabbage, Gobhi, (ball of leaves)
- Cauliflower, Phool gobhi, (white undeveloped flowers)
- Collard Greens, Saag, (leaves)
- Kale, Karam Saag, (leaves)
- Mustard greens, Sarson ka saag, (leaves)
- Radish, Mulee, (pungent and fleshy edible root)
- Turnip, Shalajam, (root)
Nutritional Benefits of Cauliflower
This vegetable is highly preferred by weight watchers. It is low in calories and high in fiber. Additionally, it is a good source of folate and Vitamin K, as well as an excellent source of Vitamin C and some amount of iron.
Recently I came across a unique book, ‘The Cauliflower diet’ and I am curious to read it.
Precautions While Cooking Cauliflower
- Clean and ensure that there are no worms among the florets. Regrettably, cauliflowers are prone to have some green or white small worms hidden in the florets.
- Excessive cooking can turn cauliflower mushy and this releases sulfurous compounds, which result in an unpleasant odor and bitter taste.
- To reduce the nutrient loss and retain the flavor, of cauliflower, steam it or cook it rapidly by boiling in a minimum amount of water.
- Avoid cooking cauliflower in aluminum or iron pan, as doing this will discolor the vegetable.
Cauliflower Fry – My Spicy Cauliflower Recipe
- 2 cups cauliflower florets
- 1/2 tsp. turmeric
- 1 tsp. chili powder
- 1 tsp. salt or to taste
- 3 – 4 tbs. water
- 1 tbs. oil
Break the cauliflower into florets. Take 2 cups of these florets and wash in water. Drain the water and keep aside.
Heat one tablespoon oil in a pan, kadhai or wok. Let it heat for a few minutes.
Add the washed cauliflower florets to this pan, stir for a few seconds, add turmeric, salt, and water.
Mix and cover the pan with a lid. Let this cook for approximately 3-5 minutes, on slow heat/gas flame.
Check to see if the florets are cooked. Once cooked, remove the lid.
Add chili powder and mix well for a minute on high flame. You can adjust the amount of chili powder based on your taste. Turn off the heat. If the cauliflower florets get charred slightly, this is fine. This renders a unique and tempting taste to this curry.
Your tasty cauliflower recipe is ready to be relished with rice or rotis! One can savor this as a starter dish too. Enjoy!
Cooking is devotion – this is my mantra! I am a pharmacist by profession and live in Margoa, Goa, India. I am also a tireless vegetarian food and travel lover. I believe in making traditional dishes and preserving the recipes.
Through my blog, Tangy Tales, I endeavor to share healthy vegetarian recipes with my readers. As I continue my culinary journey, I would like to share my experiences with varied food items which I have used in my cooking. I hope my blog readers will find it helpful to them at some point in time.
I would also like to share with you the history of various dishes, local traditions, and customs related to food, unusual facts about food, local delicacies, and reviews of various food items, restaurants/food joints, etc. All about vegetarian food!
Come, let us embark on this vegetarian culinary journey, together!