Cauliflower and Red Bell Pepper Stir Fry: A Flavorful South Indian Delight
Cauliflower and red bell pepper stir fry is a simple yet delicious dish that combines the earthiness of cauliflower with the vibrant sweetness of red bell peppers, all infused with the aromatic spices of South Indian cuisine. This dish is not only vegetarian but also packs a punch in terms of flavor, making it a perfect side dish for your lunch or dinner. The addition of kasuri methi (dried fenugreek leaves) at the end brings an irresistible, aromatic finish. Pair it with a fresh Dhaniya Pudina Chutney for a wholesome meal!
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower (gobi) โ cut into small florets | 1 cup |
| Red Bell Pepper (Capsicum) โ cut into strips | 1 medium-sized |
| Coriander Powder (Dhania) | 1 teaspoon |
| Red Chilli Powder | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Garam Masala Powder | 1/2 teaspoon |
| Kasuri Methi (Dried Fenugreek Leaves) โ crushed | 1 teaspoon |
| Sunflower Oil | 2 teaspoons |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount (approx.) |
|---|---|
| Calories | 80 kcal |
| Protein | 2 g |
| Carbohydrates | 14 g |
| Dietary Fiber | 5 g |
| Sugars | 4 g |
| Fat | 3 g |
| Sodium | 230 mg |
Instructions
| Step | Instructions |
|---|---|
| 1 | Blanch the Cauliflower: Start by blanching the cauliflower florets. Bring a pot of water to a boil, add a pinch of salt and turmeric powder to the water, and add the cauliflower florets. Blanch the florets for 2-3 minutes until they are slightly tender. Drain the water and set the cauliflower aside. This process helps remove impurities and softens the cauliflower for quicker cooking. |
| 2 | Prepare the Spices: Heat 2 teaspoons of sunflower oil in a wide pan over medium heat. Once the oil is hot, add the coriander powder, red chilli powder, turmeric powder, garam masala, and salt. Stir these spices for about 30 seconds to allow the oils in the spices to release, creating a fragrant base for the stir fry. |
| 3 | Cook the Cauliflower: Add the blanched cauliflower florets to the pan with the spiced oil. Stir well to coat the florets in the spices. Allow the cauliflower to cook for 5-6 minutes, stirring occasionally, until it becomes tender yet slightly crisp, ensuring the cauliflower doesn’t become mushy. |
| 4 | Add Red Bell Pepper: Once the cauliflower is cooked through, add the red bell pepper strips to the pan. Stir everything well to combine. Cook the mixture for another 5 minutes, allowing the bell peppers to soften slightly but remain crisp, preserving their bright color and sweetness. |
| 5 | Finish with Kasuri Methi: Once the cauliflower and red bell peppers are well cooked, turn off the heat. Sprinkle the crushed kasuri methi (dried fenugreek leaves) over the stir fry and mix thoroughly. The kasuri methi adds a unique, aromatic flavor that elevates the dish, giving it an authentic South Indian taste. |
| 6 | Serve and Enjoy: Transfer the Cauliflower and Red Bell Pepper Stir Fry to a serving dish. Serve this vibrant stir fry with Dhaniya Pudina Chutney (Coriander Mint Chutney) for a zesty contrast. This dish makes for a perfect light meal on its own or pairs wonderfully with flatbreads like chapati or rice for a more filling lunch or dinner. Enjoy! |
Tips for the Best Cauliflower and Red Bell Pepper Stir Fry:
- Blanching Tip: The blanching step is optional but recommended. It helps to preserve the color and texture of the cauliflower, ensuring it doesn’t become too soft during cooking.
- Spices: Adjust the quantity of red chilli powder based on your spice tolerance. For a milder version, reduce the amount of red chilli powder.
- Kasuri Methi: If you cannot find kasuri methi, you can substitute it with a pinch of dried oregano or fenugreek powder, though kasuri methi offers a distinctive flavor that truly enhances the dish.
- Add-ins: Feel free to add other vegetables such as carrots, peas, or beans to make the dish more colorful and nutritious. You can also top it with a sprinkle of roasted sesame seeds or crushed peanuts for added texture.
This simple and nutritious dish is great for anyone looking to add more vegetables to their diet, especially those seeking to explore South Indian flavors. It’s also an excellent addition to kids’ lunchboxes, thanks to its mild, comforting flavor and vibrant appearance.
