Cauliflower Leaves Chutney Recipe: A Flavorful South Indian Delight
Discover the vibrant and nutritious world of South Indian cuisine with this delightful Cauliflower Leaves Chutney. Often overlooked, cauliflower leaves are packed with flavor and nutrients, making them a perfect ingredient for this tangy and spicy chutney that pairs wonderfully with rice and sambar. This recipe is not only easy to prepare but also a great way to minimize food waste and make the most out of your vegetables.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cauliflower leaves | 1 cup |
| Tomatoes | 3/4 cup |
| Tamarind | 18 grams |
| White urad dal | 2 tablespoons |
| Dry red chillies | 4 |
| Salt | To taste |
| Asafoetida (hing) | A pinch |
| Garlic | 3 cloves |
| Turmeric powder | A pinch |
| Oil | 1 tablespoon |
| Mustard seeds | 1 teaspoon |
| Cumin seeds | 1/2 teaspoon |
| Curry leaves | 1 sprig |
Nutritional Information (per serving)
| Nutritional Component | Amount |
|---|---|
| Calories | Approximately 90 |
| Protein | 3 g |
| Carbohydrates | 12 g |
| Dietary Fiber | 3 g |
| Fat | 4 g |
| Sodium | Varies based on salt usage |
Preparation Time
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Servings: 3
Instructions
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Prepare the Cauliflower Leaves: Start by carefully removing the inner leaves from the cauliflower. Wash them thoroughly to remove any dirt and impurities. After washing, dry the leaves and chop them finely.
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Cook the Lentils: In a pan, heat the oil over medium heat. Add the white urad dal and dry red chillies. Cook this mixture until the dal turns a golden brown color, which should take about 5–7 minutes. Once done, remove it from the heat and set it aside to cool.
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Sauté the Leaves: In the same pan, add a little more oil if necessary. Add the chopped cauliflower leaves along with salt. Sauté them until they become soft, about 5 minutes.
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Add Tomatoes and Garlic: Once the leaves are soft, incorporate the chopped tomatoes and garlic into the pan. Mix everything well and cook until the tomatoes break down and become mushy, which should take another 5–7 minutes. Once cooked, turn off the heat and allow the mixture to cool.
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Blend the Chutney: In a mixer grinder, combine the cooled vegetable mixture with the urad dal and red chillies. Blend it to a smooth paste, adding a little water as needed to achieve your desired consistency. Taste the chutney and adjust the salt accordingly.
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Prepare the Tempering: In a small tempering pan, heat a teaspoon of oil. Once hot, add the mustard seeds and let them splutter for about 10 seconds. Next, add the cumin seeds, asafoetida, and curry leaves. Allow this mixture to cook for another 15 seconds until fragrant.
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Combine: Pour the tempering over the blended chutney and mix well to combine all the flavors.
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Serve: Your cauliflower leaves chutney is now ready to be enjoyed! Serve it alongside vegetable sambar and steamed rice for a delicious and satisfying meal.
Tips for the Perfect Chutney
- Fresh Ingredients: Use fresh cauliflower leaves for the best flavor and nutrition. The leaves should be vibrant and not wilted.
- Spice Level: Adjust the number of red chillies based on your heat preference. For a milder chutney, reduce the chillies or remove the seeds before adding them to the pan.
- Serving Suggestions: This chutney can also be used as a spread for sandwiches or wraps, offering a unique twist to your meals.
Final Thoughts
This Cauliflower Leaves Chutney not only highlights the importance of using every part of the vegetable but also enriches your meals with a burst of flavor. Whether you’re serving it at a family dinner or a festive gathering, it’s sure to be a hit. Enjoy the vibrant flavors of South Indian cuisine right in your kitchen with this simple yet delicious chutney!
