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Indian Spiced Cauliflower

 
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Quick, easy and tasty braised cauliflower with Indian spices!

Yield

4

servings

Prep

10

min

Cook

15

min

Ready

28

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Very low in sodium, Low Sodium
 

Ingredients

1 tablespoon vegetable oil
1 bunch cauliflower florets
1 head, ends trimmed and cut into small florets
*
1 onions
thinly sliced or chopped
1 ½ teaspoons cumin
ground
1 ½ teaspoons coriander
ground
1 teaspoon turmeric
cayenne pepper
or pepper flakes, to taste
*
1 ½ tablespoons lemon juice
freshly squeezed
cup yogurt, low-fat
plain
3 tablespoons water
cup peas, frozen
*
4 tablespoons cilantro
freshly chopped
salt and black pepper
to taste
*

Directions

Gather together all the ingredients you need.

Trim off the ends of the cauliflower, and cut into small florets.
Thinly slice the onion.

Heat the oil in a large nonstick skillet over medium-high heat until hot.

Add the cauliflower, stirring often, and cook until just starts to become tender, about 3 minutes.

Heat the oil in a large nonstick skillet over medium-high heat until hot.
Stirring often, and cook until just starts to become tender, about 3 minutes.

Stir in the onions, keep cooking until the cauliflower florets starts to brown and onions are soft, 4 to 5 minutes.

Stir in the onions.
Keep cooking until the cauliflower florets starts to brown and onions are soft, 4 to 5 minutes.

Add the cumin, coriander, turmeric, and cayenne pepper to taste, stirring until well mixed, and cook for another 2 minutes.

Meanwhile if you are using cumin and coriander seeds, add them into a coffee grinder.
Grind until the seeds are almost finely ground.
Add all the spices into a small bowl.
Add the spice mixture into partially cooked cauliflower and onion.

Lower the heat to medium-low, pour the lemon juice, yogurt, and water, stirring well.

Lower the heat to medium low, pour the lemon juice into the pan.
Pour the yogurt.
And the water.
Stirring well, cover with lid and cook for another 3 to 5 minutes.

Cover with a lid, and cook for another 3 to 5 minutes.

Stir in the peas and freshly chopped cilantro leaves, cover again and cook until the cauliflower is cooked and tender-crisp, 2 to 3 minutes.

Add the peas.
Add the cilantro leaves.

Add salt and freshly ground black pepper to taste.

Place on the serving plate, and enjoy it with steamed rice, naan bread or any crusty bread.

Serve warm with steamed rice, naan bread or crusty bread.

 

* not incl. in nutrient facts

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Comments

MattyJ
Sydenham, Australia
 over 8 years ago

Sounds like a winner. I will try it out soon. Thanks for the recipe.

Matt

happyzhangbo
Lindsay, Canada
 over 8 years ago

Hi Matty, you are welcome, this is a very good recipe, quick, easy and very tasty! Let us know how yours turns out :)

Nutrition Facts

Serving Size 69g (2.4 oz)
Amount per Serving
Calories 5757% of calories from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 1mg 0%
Sodium 18mg 1%
Total Carbohydrate 2g 2%
Dietary Fiber 1g 3%
Sugars g
Protein 3g
Vitamin A 1% Vitamin C 9%
Calcium 6% Iron 5%
* based on a 2,000 calorie diet How is this calculated?

 

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