Cauliflower Coconut Milk Stew: A Delightful South Indian Comfort Food
If you’re craving a dish that’s both satisfying and soothing, the Cauliflower Coconut Milk Stew offers a perfect balance of flavors. This stew isn’t your typical coconut-based stew; it features a harmonious blend of pureed tomatoes and coconut milk, enhanced with a variety of aromatic spices. The result is a comforting, mildly spiced stew that’s rich in flavor but light in texture, ideal for pairing with rice or bread.
This Vegetarian dish from South India is not only delicious but also incredibly versatile. The addition of tomatoes introduces a subtle tartness, which contrasts beautifully with the creamy coconut milk, creating a delectable base for the cauliflower. If you’re seeking a new way to enjoy cauliflower or want to add a South Indian twist to your dinner, this recipe is a must-try!
Ingredients:
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi) | 1, cut into florets |
| Garlic | 2 cloves, grated |
| Bay leaf (tej patta) | 1 leaf |
| Cardamom (Elaichi) Pods/Seeds | 2 pods, pounded |
| Whole Black Peppercorns | 1/2 teaspoon, coarsely pounded |
| Red Chilli powder | 1/2 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Homemade tomato puree | 1 cup |
| Coconut milk | 1/2 cup |
| Salt | To taste |
| Coriander (Dhania) Leaves | 3 sprigs, finely chopped |
| Oil | For cooking |
Nutritional Information:
| Nutrient | Amount per serving |
|---|---|
| Calories | Approximately 180-220 kcal |
| Protein | 3-5 grams |
| Carbohydrates | 20-25 grams |
| Fiber | 4-6 grams |
| Fat | 10-14 grams |
| Sodium | 200-300 mg |
| Vitamin C | 35% of daily requirement |
| Calcium | 4-6% of daily requirement |
| Iron | 8-10% of daily requirement |
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Instructions:
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Prep the Ingredients:
- Begin by preparing all the ingredients. Wash and chop the cauliflower into florets. Grate the garlic, pound the cardamom pods, and coarsely grind the black peppercorns. Prepare the homemade tomato puree and have the coconut milk ready to use.
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Steam the Cauliflower:
- Steam the cauliflower florets with a pinch of salt for about 3-4 minutes, or until they are nearly tender. Keep them aside once done.
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Cook the Base:
- Heat 1 teaspoon of oil in a heavy-bottomed pan over medium heat. Add the grated garlic and bay leaf, sautéing for about 30 seconds until the garlic becomes fragrant.
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Prepare the Stew:
- Add the homemade tomato puree, turmeric powder, black pepper, cardamom powder, and red chili powder to the pan. Stir the mixture well and bring it to a brisk boil.
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Add Cauliflower and Coconut Milk:
- Once the tomato mixture has come to a boil, add the steamed cauliflower florets to the pan. Pour in the coconut milk, and add salt to taste. Stir gently to combine all the ingredients.
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Simmer the Stew:
- Lower the heat and let the stew simmer for about 10 minutes, allowing the cauliflower to absorb the spices and the flavors to meld together. Stir occasionally to ensure the stew doesn’t stick to the bottom of the pan.
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Final Touches:
- Taste the stew and adjust the seasoning, adding more salt or spices if needed. Once satisfied with the flavor, stir in the freshly chopped coriander leaves for a burst of freshness.
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Serve:
- Your Cauliflower Coconut Milk Stew is now ready to serve! This dish pairs wonderfully with a bowl of warm rice, crusty French bread, or even Kerala Appam for a traditional South Indian breakfast. It also makes for an excellent dinner option, especially when you’re looking for something light yet flavorful.
Tips for the Perfect Cauliflower Coconut Milk Stew:
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Fresh Tomato Puree: Using homemade tomato puree instead of store-bought enhances the freshness of the stew. If you’re short on time, you can blend fresh tomatoes for a smooth consistency.
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Adjust Spice Levels: The beauty of this recipe lies in its flexibility. Feel free to adjust the amount of chili powder or cardamom to suit your taste. If you prefer a spicier stew, you can add some green chilies or a pinch of cayenne pepper.
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Add Vegetables: You can incorporate other vegetables such as carrots or peas to make the stew heartier and even more colorful.
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Coconut Milk Substitute: If you prefer a lighter option, you can substitute the coconut milk with almond milk or any plant-based milk of your choice. However, coconut milk brings a rich, creamy texture that complements the cauliflower beautifully.
Serving Suggestions:
- This Cauliflower Coconut Milk Stew is perfect for a cozy weeknight dinner, and its mild flavors are suitable for children as well.
- Serve it with traditional South Indian Kerala Appam or idiyappam for a truly authentic experience.
- For a complete meal, pair it with steamed basmati rice or naan bread to soak up the aromatic stew.
Why You’ll Love This Recipe:
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Simple Ingredients: The recipe uses easy-to-find ingredients that are staples in many South Indian households. The combination of cauliflower, coconut milk, and spices creates a simple yet flavorful dish that is a crowd-pleaser.
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Vegetarian Delight: This is a perfect vegetarian dish for anyone seeking a flavorful and healthy stew. It’s rich in vitamins and minerals, particularly from the cauliflower and spices.
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Comforting Yet Light: While the stew is rich in flavor, it remains light and easy on the stomach. It’s ideal for anyone who wants a satisfying meal without feeling too heavy.
Whether you’re looking for a new vegetarian recipe to try or craving a South Indian-inspired meal, the Cauliflower Coconut Milk Stew is the perfect choice. With its gentle spices, creamy coconut milk, and the subtle tartness of tomatoes, it delivers a unique and comforting dish that is sure to become a favorite in your kitchen.
