Cauliflower Thoran Recipe (Kerala Style Cauliflower)
Overview
This delightful dish hails from the beautiful state of Kerala, India, where it is cherished for its vibrant flavors and healthy ingredients. Cauliflower Thoran is a quick and easy vegetarian recipe that features tender cauliflower florets sautéed with aromatic spices and fresh coconut, making it an excellent accompaniment to rice or chapati. With a preparation time of just 10 minutes and a cooking time of 10 minutes, this dish is perfect for a wholesome lunch or dinner. Serve it alongside Mixed Vegetable Sambar and Steamed Rice for a well-rounded meal that delights the palate and nourishes the body.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower (Gobi) | 1, finely chopped |
| Onions | 4, finely chopped |
| Coconut Oil | 1 tablespoon |
| White Urad Dal (Split) | 1 teaspoon |
| Mustard Seeds | 1 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Curry Leaves | 12 leaves |
| Fresh Coconut (scraped) | 4 tablespoons |
| Green Chillies | 4, chopped or minced |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | Approx. 150 |
| Protein | 3g |
| Carbohydrates | 15g |
| Dietary Fiber | 5g |
| Total Fat | 8g |
| Saturated Fat | 7g |
| Cholesterol | 0mg |
| Sodium | 200mg |
Preparation Steps
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Heat the Oil: In a heavy-bottomed pan, heat the coconut oil over medium heat until it shimmers.
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Sauté Spices: Add the mustard seeds to the hot oil. Once they splutter, add the cumin seeds and let them toast briefly. Next, incorporate the white urad dal and sauté until it turns light brown, releasing its nutty aroma.
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Cook the Onions: Add the finely chopped onions to the pan and sauté for a few seconds until they soften and become translucent.
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Add Green Chillies and Spices: Stir in the chopped green chillies, turmeric powder, and curry leaves. Sauté for an additional minute, allowing the spices to blend beautifully with the onions.
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Incorporate Cauliflower: Gently fold in the chopped cauliflower florets and sprinkle with salt. Cover the pan and cook for about 5–7 minutes, allowing the cauliflower to steam and become tender. If the mixture starts to stick, add a splash of water to prevent burning.
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Finish with Coconut: Once the cauliflower is soft, add the scraped fresh coconut and mix well. Cook for another 1–2 minutes, allowing the flavors to meld together.
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Serve: Remove the pan from heat and transfer the Cauliflower Thoran to a serving dish. This dish pairs wonderfully with Mixed Vegetable Sambar and Steamed Rice, creating a balanced and flavorful meal.
Tips for Perfect Cauliflower Thoran
- Fresh Ingredients: Always opt for fresh vegetables and coconut to enhance the dish’s flavor profile.
- Adjusting Spice Level: Modify the number of green chillies based on your spice preference. For a milder version, reduce the quantity or use mild green chillies.
- Serving Suggestions: This dish can also be served as a side with flatbreads like chapati or paratha for a delightful meal.
Conclusion
Cauliflower Thoran is not only a delicious vegetarian dish, but it also offers a burst of flavors that are characteristic of South Indian cuisine. This recipe is a fantastic way to enjoy the health benefits of cauliflower while indulging in the rich, aromatic spices of Kerala. Easy to prepare and full of taste, it’s an ideal choice for anyone looking to add a little zest to their lunch or dinner routine. Enjoy this delightful dish as part of your culinary adventures, and relish the tastes of Kerala in your own kitchen!
