Cauliflower Coconut Milk Stew (गोभी स्टू)
Embrace the comforting flavors of South Indian cuisine with this delightful Cauliflower Coconut Milk Stew, a nourishing and aromatic dish that will leave you feeling satisfied and happy. This recipe combines tender cauliflower with the richness of coconut milk and the vibrant freshness of spices, making it a perfect choice for a hearty lunch or dinner. Serve it alongside rice and beetroot pudding for a complete meal that’s both flavorful and healthy.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower | 1, chopped |
| Garlic | 2 cloves, grated |
| Bay Leaf | 1 |
| Cardamom | 2, ground |
| Whole Black Pepper | 1/2 teaspoon, ground |
| Red Chili Powder | 1/2 teaspoon |
| Turmeric Powder | 1/2 teaspoon |
| Tomato Puree | 1 cup |
| Coconut Milk | 1/2 cup |
| Salt | To taste |
| Fresh Coriander | 3 sprigs, finely chopped |
| Oil | As needed |
Nutritional Information (per serving)
| Nutritional Component | Amount |
|---|---|
| Calories | Approx. 180 |
| Protein | 3g |
| Total Fat | 10g |
| Saturated Fat | 6g |
| Carbohydrates | 22g |
| Dietary Fiber | 5g |
| Sugars | 3g |
| Sodium | 300mg |
Preparation Time
| Time Component | Duration |
|---|---|
| Preparation Time | 10 minutes |
| Cooking Time | 40 minutes |
| Total Time | 50 minutes |
| Servings | 4 servings |
Instructions
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Prepare the Ingredients: Begin by gathering all the ingredients for the stew. Make the tomato puree and set it aside for later use.
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Steam the Cauliflower: Place the chopped cauliflower in a steamer with a sprinkle of salt and steam it for about 3 to 4 minutes until slightly tender. Once done, remove it and set aside.
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Cook the Base: In a deep pan or kadhai, heat a sufficient amount of oil over medium heat. Add the grated garlic and bay leaf, sautéing for about 10 seconds until fragrant.
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Add Spices: To the pan, add the prepared tomato puree along with turmeric powder, ground black pepper, ground cardamom, and red chili powder. Mix well and allow the mixture to come to a gentle boil.
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Combine Ingredients: After the mixture has boiled, add the steamed cauliflower, coconut milk, and salt. Stir gently to combine all the ingredients.
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Simmer: Let the stew cook for an additional 10 minutes on low heat, allowing the flavors to meld together beautifully.
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Finish and Serve: Once the cooking time is complete, turn off the heat and garnish the stew with finely chopped fresh coriander. Serve hot, alongside steamed rice and beetroot pudding for a delicious meal.
Enjoy Your Meal!
This Cauliflower Coconut Milk Stew not only warms the body but also nourishes the soul with its rich flavors and inviting aromas. Perfect for a cozy family lunch or dinner, this dish is sure to become a favorite in your home. Enjoy!
